Hammer Indy 10-8 routine
- Hammer Indy bench press – 10 reps
Rest 90 seconds
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- Hammer Indy bench press – 8 reps
Rest 90 seconds
3. Avenger Pullover – 10 – 12 reps (pre-exhaust lats)
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4. Underhand lat pull-down 10 – 12 reps - perform immediately after Pullover
Rest 90 seconds
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- Hammer Indy incline press – 10 reps
Rest 90 seconds
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- Hammer Indy incline press – 8 reps
Rest 90 seconds
- Hammer Rear Delt – 12 reps (pre-exhaust rear delt & upper back)
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8. Hammer seated row /one arm 10 – 12 reps - perform immediately after Rear Delt
Rest 90 seconds
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9. Hammer rotator cuff external rotation
Rest 90 seconds
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- Hammer lateral raise – 12 reps
Rest 90 seconds
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- Hammer Indy seated press – 10 reps
Rest 90 seconds
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- Hammer Indy seated press – 8 reps