Bench Press 
5(225-260-300-280-245)

Sling Shot Bench Press
1(315-365-405)

Standing Shoulder Press
5(95-135) 1(155-175) 4(195) 

Weighted Dip
5(0-45-90) 1(135-160) 5(135)

Dumbbell Fly 
12(50) 10(50) 8(50) 6(75)

Skull Crusher 
8(65-85-105-105-105)

 

Dynabody Gym
Maryville, TN 

Friday 7/10/20 

Dynabody Super Squat
8(90-135-180-225-270-270)

Leg Press
10(180-180-180)
_________________________

Saturday 7/11/20

Close Grip Bench Press
5(225-225-225-225-225) 

Upright Row 
8(65-95-105-125) 

Dumbbell Lateral Raise 
8(15-20-25-30-35)

Dip
8(0-0-0)

Cybex Seated Row 
8(120-140-160-180-200)

3 rounds:
8 Barbell Curl (95)
8 Dynabody Power Press (180) 

 

Weighted Chin-up 
5(0-10-20-30-50-40)

Hammer Strength Row 
10(180) 8(270) 6(360) 4(450)

Nautilus Plate Loaded Pullover 
10(100) 8(150) 6(200) 4(275)

Deadlift 
10(225) 8(275) 6(315) 4(365)

3 rounds:
12 Cable Seated Row (150)
12 Flex Rear Delt Fly (110)

Hammer Strength 4-Way Neck 
15(75)

Neck Flex 
30(tube) 

Tempo Nautilus AB (:04 ecc)
20(80)

 

Bench Press
5(225-260-300-280-245)

Sling Shot Bench Press
1(315-365-405)

Standing Shoulder Press
5(95-135) 1(155) 4(185) 

Weighted Dip 
5(0-45-90) 1(135) 5(160)

Dumbbell Fly 
12(50) 10(50) 8(50) 6(70)

Incline Skull Crusher 
8(65-85-105-155)

Flex Leverage Chest Press
18(180) 

 

Snatch 
5x3 (60kg)

6 rounds:
30yd Sled PUSH (90-135-180-225-270-315)
(4 person relay)

6 rounds:
30yd Sled PULL (90-135-180-225-270-315)
(4 person relay)

6 rounds:
30yd Backwards Sled DRAG (45-90-135-180-225-270)
(4 person relay)

Neutral Grip Bench Press
5(135-135-185-185-225-225)

Upright Row 
8(65-85-115)

Flex Lateral Raise 
8(70-80-90-100)

Dip 
8(0-0-0)

Single-Arm DY Row 
8(180-270-360-270)

Barbell Curl 
8(115-115-115)

Flex Leverage Chest Press 
15(180-180)

3 rounds:
20 Hammer Strength Gripper (135)
20 Band Pull Apart 

Tempo Nautilus AB (:04 ecc)
20(80)

Neck Flex 
2x30

Weighted Chin-up 
5(0-10-20-30-40)

Hammer Strength Row 
10(180) 8(270) 6(360) 4(410)

Nautilus Plate Load Pullover 
10(100) 8(150) 6(200) 4(250)

Deadlift 
10(225) 8(275) 6(315) 4(365)

4 rounds:
12 Dumbbell Shrug (85)
12 Flex Rear Delt Fly (110)

Hammer Strength 4-Way Neck 
15(75-75)