Bench Press
8(135-185-225) 1(265) 8(295)

Bottom Half Bench Press
8(225-225-225)

Dumbbell Fly
8(40-50-60-80)

Tempo Flex Leverage Chest Press (:04 ecc)
8(180-180-180) 

Incline Dumbbell Curl
8(25-30-35-50)

Barbell Curl
8(65-95) 1(115) 8(135)

Spider Curl
12(45-45-45)

 

 

8 rounds:
40yd Sled Pull 135lbs
40yd Sled Backwards Drag 135lbs
(alternate rounds with a partner) 

 

 

Deadlift
5(135-185-225-295)

Chin-up
8(0-0-0-0)

Nautilus Plate Load Pullover
8(100-150-200-250)

Single-Arm Hammer Strength Row
8(180-270-410)

Front Pulldown (neutral/close)
12(130-130-130-130)

10-12-14-16
Rear Delt Fly (50) 
Face Pull (50)

Weighted Back Extension
8(25-25-25) 

 

 

Reverse Grip Bench Press
8(135-185-205-235)

Dumbbell Shoulder Press
8(40-50-60-80)

Weighted Dip
8(25-45-70-90)

Upright Row
8(85-85-85)

Incline Skull Crusher
8(65-85-105-145)

Decline Skull Crusher
8(115-145)

Alternating Side & Front Raise
8(20-20-20) (both ways) 

Cable Triceps Pushdown
12(80-80-80-80)

 

 

Back Squat
8(135-185-225) 1(265) 8(285)

Dynabody Super Squat
8(230-320-450) 

Barbell Walking Lunge
8(45-65-95) (each leg)

Leg Extension
12(135-135-135)

Single-Leg Hamstring Curl
12(50-50-50)

Standing Calf Raise
20(100-100-100) 

 

 

Bench Press
8(135-185-225) 1(255) 8(285) 

Bottom Half Bench Press
8(225-225-225)

Dumbbell Fly
8(40-50-60-75)

Tempo Flex Leverage Chest Press (:04 ecc)
8(180-180-180)

Incline Dumbbell Curl
8(25-30-35-45)

Barbell Curl
8(65-95) 1(115) 8(125)

EZ Bar Spider Curl
12(45-45-45)

Hammer Strength Gripper
30(90-90-90)

 

 

 

 

Sleds
2x80yd Sled Push Shuttle 90lbs
3x60yd Sled Push Shuttle 135lbs
4x40yd Sled Push Shuttle 180lbs
5x20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner)