Bench Press
5(135-195-225-245-275)

3 rounds:
12 Hammer Strength Incline Press (180)
8 Tempo Pec Deck (:04 ecc) (80)
12 Flex Leverage Chest Press (180-160-140)
(rest 2:00 between rounds) 

EZ Bar Curl
15(65) 12(75) 10(85) 8(95) 

Incline Dumbbell Curl
12(30) 10(35) 8(40) 

 

 

Cable Front Pulldown
Drop Set 1: 10(200) 10(160) 10(120)
Drop Set 2: 10(180) 10(140) 10(100) 

Nautilus Plate Load Pullover
Drop Set 1: 6(250) 6(200) 6(150)
Drop Set 2: 8(200) 6(150) 5(100)

Cable Seated Row
Drop Set 1: 10(200) 10(160) 10(120)
Drop Set 2: 10(180) 10(140) 10(100) 

Nautilus Rowing Torso
Drop Set 1: 10(60) 10(50) 10(40)
Drop Set 2: 12(50) 12(40) 12(30)

Hammer Strength Standing Shrug
Drop Set 1: 10(360) 10(270) 10(180)
Drop Set 2: 12(70) 12(180) 12(90)

Hammer Strength Gripper
Drop Set 1: 20(135) 20(90) 20(45)
Drop Set 2: 20(135) 20(90) 20(45)

Band Pull Apart
100(red)

 

 

Dynabody Power Press (neutral)
Drop Set 1: 10(230) 10(180) 10(140)
Drop Set 2: 12(180) 12(140) 12(90)

Hammer Strength Shoulder Press
Drop Set 1: 6(230) 6(180) 6(140)
Drop Set 2: 8(180) 4(140) 5(90)

Flex Seated Dip
Drop Set 1: 10(330) 10(270) 10(210)
Drop Set 2: 10(330) 10(270) 10(210)

Dumbbell Lateral Raise
Drop Set 1: 12(25) 10(20) 8(15)
Drop Set 2: 10(25) 8(20) 6(15)

Rope Triceps Pushdown
Drop Set 1: 10(100) 8(80) 6(60)
Drop Set 2: 10(80) 8(60) 10(40)

Plate Raise
8(45-45-45-45)

Band Triceps Pushdown
100(red) 

 

 

Dynabody Super Squat
Drop Set 1: 8(450) 6(360) 8(270)
Drop Set 2: 10(360) 8(270) 5(180)

Dynabody Hip Thrust
Drop Set 1: 8(450) 6(360) 8(270)
Drop Set 2: 10(360) 8(270) 5(180)

Flex Leg Extension
Drop Set 1: 12(150) 10(120) 8(90)

Cybex Kneeling Leg Curl
Drop Set 1: 8(100) 8(75) 8(50)

Flex Leg Extension
Drop Set 2: 12(150) 10(120) 8(90)

Cybex Kneeling Leg Curl
Drop Set 2: 8(100) 8(75) 8(50)

Dynabody Leg Press
50(180) 

 

 

Hammer Strength Incline Press
Drop Set 1: 8(270) 6(230) 4(180)
Drop Set 2: 8(230) 5(180) 5(140)

Polaris Pec Deck
Drop Set 1: 8(110) 6(90) 5(70)
Drop Set 2: 10(90) 8(70) 10(50)

Flex Leverage Chest Press
Drop Set 1: 6(270) 6(230) 4(180)
Drop Set 2: 6(230) 6(180) 5(140)

EZ Bar Biceps Curl
Drop Set 1: 10(105) 8(85) 6(65)
Drop Set 2: 10(85) 8(65) 10(45)

Single-Arm Nautilus Multi-Biceps
Drop Set 1: 8(110) 6(90) 5(70)
Drop Set 2: 10(90) 6(70) 8(50)

Band Triceps Pushdown
100(red)

 

 

5 rounds: (increasing load)
30yd Sled Push (90-135-180-225-270)
(3 person relay)

5 rounds: (increasing load)
30yd Sled Pull (90-135-180-225-270)
(3 person relay)

5 rounds: (increasing load)
30yd Backward Drag (90-135-180-225-270)
(3 person relay)

2 rounds:
60yd Sled Push Shuttle (90)
(3 person relay) 

 

 

 

 

Wide Front Pulldown
12(160-160-160-160-160)

Nautilus Plate Load Pullover
12(125-125-125-125-125)

Cable Seated Row
12(150-150-150-150-150)

Cable Pullover
12(70-70-70-70-70)

3 rounds:
15 Dumbbell Shrug (60)
15 Flex Rear Delt Fly (80)

3 rounds:
30 Hammer Strength Gripper (115)
30 Band Pull Apart

4-Way Neck Flex
30-20-10