Nautilus Nitro 10-8 routine

  1. Nautilus Nitro bench press – 10 reps     Rest 90 seconds

        2.   Nautilus Nitro bench press – 8 reps

Rest 90 seconds

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

  1. Nautilus Nitro lat pull-down 10 – 12 reps - perform immediately after Pullover

    Rest 90 seconds

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  1. Nautilus Nitro incline press – 10 reps     Rest 90 seconds

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  1. Nautilus Nitro incline press – 8 reps

Rest 90 seconds

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

  1. Nautilus Nitro 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. Nautilus Nitro lateral raise – 12 reps           Rest 90 seconds

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  1. Nautilus Nitro seated press – 10 reps           Rest 90 seconds

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  1. Nautilus Nitro seated press – 8 reps
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