- Nautilus Nitro bench press – 10 reps Rest 90 seconds
2. Nautilus Nitro bench press – 8 reps
Rest 90 seconds
- Nautilus Nitro pullover – 10 – 12 reps (pre-exhaust lats)
- Nautilus Nitro lat pull-down 10 – 12 reps - perform immediately after Pullover
Rest 90 seconds
- Nautilus Nitro incline press – 10 reps Rest 90 seconds
- Nautilus Nitro incline press – 8 reps
Rest 90 seconds
- Nautilus Nitro Rear Delt – 12 reps (pre-exhaust rear delt & upper back)
- Nautilus Nitro seated row 10 – 12 reps - perform immediately after Rear Delt
Rest 90 seconds
- Hammer rotator cuff external rotation
Rest 90 seconds
- Nautilus Nitro lateral raise – 12 reps Rest 90 seconds
- Nautilus Nitro seated press – 10 reps Rest 90 seconds
- Nautilus Nitro seated press – 8 reps
