Hammer MTS 10-8 routine


  1. Hammer MTS decline press – 10 reps     Rest 90 seconds

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  1. Hammer MTS decline press – 8 reps

Rest 90 seconds

  1. Nautilus Nitro Pullover – 10 – 12 reps (pre-exhaust lats)

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  1. Hammer MTS High Row 10 – 12 reps - perform immediately after Pullover

    Rest 90 seconds

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  1. Hammer MTS incline press – 10 reps     Rest 90 seconds

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  1. Hammer MTS incline press – 8 reps

Rest 90 seconds

  1. Nautilus Nitro Rear Delt – 12 reps (pre-exhaust rear delt & upper back)

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  1. Hammer MTS seated row 10 – 12 reps - perform immediately after Rear Delt

    Rest 90 seconds

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  1. Hammer rotator cuff external rotation

    Rest 90 seconds

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  1. Hammer lateral raise – 12 reps     Rest 90 seconds

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  1. Hammer MTS seated press – 10 reps     Rest 90 seconds

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  1. Hammer MTS seated press – 8 reps
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