HORNET STRENGTH TRAINING ROUTINES ROUTINE #7 ROUTINE #8 ROUTINE #9 DUMBBELL ELEVATOR DUMBBELL 10 - 8 NO- HANDS DUMBBELL 1ST FLOOR DUMBBELL INCLINE NAUTILUS 10 DEGREE FLY HAMMER REAR DELT DUMBBELL INCLINE HAMMER PULLOVER NAUTILUS 10 DEGREE FLY NAUTILUS PULLOVER HAMMER LATERAL RAISE DUMBBELL 2ND FLOOR HAMMER INDY PULLDOWN HAMMER REAR DELT HAMMER PLLOVER DUMBBELL SEATED PRESS NITRO PEC FLY DUMBBELL 3RD FLOOR DUMBBELL SEATED PRESS NAUTILUS PULLOVER HAMMER ROW NITRO REAR DELT MANUAL LATERAL RAISE DUMBBELL 4TH FLOOR HAMMER INDY HIGH ROW NITRO REAR DELT LATERAL RAISE NITRO PEC FLY MANUAL FRONT RAISE DUMBBELL 5TH FLOOR DUMBBELL BENCH EXTERNAL ROTATOR CUFF UPRIGHT ROW DUMBBELL BENCH ROUTINE #10 ROUTINE #11 ROUTINE #12 HAMMER INDY 10 - 8 MACHINE 10 – 8 LEG SEQUENCE HAMMER INDY DECLINE HAMMER BENCH PRESS LEG PRESS / SQUAT HAMMER INDY DECLINE HAMMER BENCH PRESS LEG CURL HAMMER REAR DELT NITRO REAR DELT HIP EXTENSION / RDL HAMMER INDY ROW HAMMER ROW LEG PRESS / SQUAT HAMMER INDY INCLINE HAMMER INCLINE LEG EXTENSION HAMMER INDY INCLINE HAMMER INCLINE LEG PRESS / SQUAT HAMMER PULLOVER NAUTILUS PULLOVER HIP ADDUCTION HAMMER INDY PULLDOWN CABLE PULLDOWN HIP ABDUCTION HAMMER LATERAL RAISE MANUAL LATERAL RAISE CALF RAISE HAMMER INDY SEAT PRESS AVENGER SEAT PRESS TIBIA FLEXION HAMMER INDY SEAT PRESS AVENGER SEAT PRESS
HORNET STRENGTH TRAINING ROUTINES ROUTINE #7 DUMBBELL ELEVATOR ROUTINE #8 DUMBBELL 10 - 8 ROUTINE #9 NO- HANDS DUMBBELL 1ST FLOOR HAMMER REAR DELT NAUTILUS 10 DEGREE FLY DUMBBELL 2ND FLOOR HAMMER PLLOVER DUMBBELL 3RD FLOOR HAMMER ROW DUMBBELL 4TH FLOOR LATERAL RAISE DUMBBELL 5TH FLOOR UPRIGHT ROW DUMBBELL INCLINE DUMBBELL INCLINE NAUTILUS PULLOVER HAMMER INDY PULLDOWN DUMBBELL SEATED PRESS DUMBBELL SEATED PRESS NITRO REAR DELT HAMMER INDY HIGH ROW NITRO PEC FLY DUMBBELL BENCH DUMBBELL BENCH NAUTILUS 10 DEGREE FLY HAMMER PULLOVER HAMMER LATERAL RAISE HAMMER REAR DELT NITRO PEC FLY NAUTILUS PULLOVER MANUAL LATERAL RAISE NITRO REAR DELT MANUAL FRONT RAISE EXTERNAL ROTATOR CUFF ROUTINE #10 HAMMER INDY 10 - 8 ROUTINE #11 MACHINE 10 – 8 ROUTINE #12 LEG SEQUENCE HAMMER INDY DECLINE HAMMER INDY DECLINE HAMMER REAR DELT HAMMER INDY ROW HAMMER INDY INCLINE HAMMER INDY INCLINE HAMMER PULLOVER HAMMER INDY PULLDOWN HAMMER LATERAL RAISE HAMMER INDY SEAT PRESS HAMMER INDY SEAT PRESS HAMMER BENCH PRESS HAMMER BENCH PRESS NITRO REAR DELT HAMMER ROW HAMMER INCLINE HAMMER INCLINE NAUTILUS PULLOVER CABLE PULLDOWN MANUAL LATERAL RAISE AVENGER SEAT PRESS AVENGER SEAT PRESS LEG PRESS / SQUAT LEG CURL HIP EXTENSION / RDL LEG PRESS / SQUAT LEG EXTENSION LEG PRESS / SQUAT HIP ADDUCTION HIP ABDUCTION CALF RAISE TIBIA FLEXION
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