Deload Week 

Nautilus Plate Load Pullover
8(150-150)

Bent Barbell Row
8(135-185-185)

Chin-up
8(0-0)

Single-Arm Nebula Row
8(180-180)

Nautilus Rear Delt Fly
12(50-50)

 

 

Deload Week

Reverse Grip Bench Press
8(135) 5(185) 3(205) 3(225) 

Dumbbell Shoulder Press
8(40-40)

Upright Row
8(65-65) 

Skull Crusher
8(65-65) 

Rope Triceps Pushdown
8(70-70) 

 

 

Deload Week

Back Squat
8(135) 5(185) 3(225-255-275) 

Dynabody Super Squat
8(270-270) 

Cybex Kneeling Hamstring Curl
12(25-25) 

Leg Press
15(180-180) 

Standing Calf Raise
20(100-120)

 

 

Deload Week 

Bench Press
8(135) 5(185) 3(225) 2(245) 3(265)

Sling Shot Bench Press
1(295-295-295) 

Dumbbell Fly
8(40-40)

Dip
8(0-0)

Reverse Grip Curl
12(65-65)

 

 

4 rounds:
20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner) 

4 rounds:
80yd Sled Pull Shuttle 135lbs
(alternate shuttles with a partner)

4 rounds:
20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner) 

 

 

Bent Dumbbell Row
8(80) 10(100) 8(90) 

Weighted Chin-up
5(0-10-20-30) 1(40-50) 4(60)

Bent Barbell Row
12(135) 10(185) 8(205) 6(275) 

Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(100) 

Flex Rear Delt Fly
15(100-100-100) 

Deadlift
5(135-185-225) 1(225-275-315) 5(365) 

Weighted Back Extension
10(25-25-25) 

 

 

Close Grip Bench Press
5(135-185-225-255)

Standing Shoulder Press
8(95-115) 1(135-155-185) 8(185) 

Weighted Dip
5(0-25-45-70) 1(90-115) 5(135) 

4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with a partner) 

Overhead Triceps Extension
8(65-115-165) 

Decline Skull Crusher
8(115-165) 

Single-Arm Band Triceps Pushdown
3x25