Deload Week 

Bent Dumbbell Row
8(70-70-70-70)

Cable Wide Pulldown
12(130-130-130-130)

EZ Bar Pullover
8(80-80-80-80)

Cable Seated Row
12(130-130-130-130)

Band Pull Apart
3x30

 

 

Deload Week 

Close Grip Bench Press
3(135-185-205-225-245)

Standing Shoulder Press
5(95-115-135)

Dip
8(0-0-0-0)

Converging Shoulder Press
12(50-50-50-50)

Rope Triceps Pushdown
12(60-60-60-60)

 

 

Deload Week 

Back Squat
3(135-185-225-275-315)

Walking Lunge
8(0-0-0) (each leg) 

Leg Press
20(230-230)

Leg Extension
20(105-105)

Standing Calf Raise
20(120-120)

 

 

 

 

Deload Week 

Bench Press
5(135-185-205-225-245)

Sling Shot Bench Press
5(275-275)

Hammer Strength Incline Press
12(140-140-140)

Seated EZ Bar Curl
6(65-65-65)

Single-Arm Nautilus Multi-Biceps
12(80-80-80)

 

 

5 rounds:
10yd Sled Push 225lbs
20yd Shuttle Run
10yd Sled Push
(alternate rounds with a partner) 

4 rounds:
20yd Sled Push 180lbs
40yd Shuttle Run
20yd Sled Push
(alternate rounds with a partner) 

3 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)  

2 rounds:
40yd Sled Push 90lbs
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner) 

 

 

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

Chin-up
8(0-0-0-0)

Nautilus Plate Load Pullover
8(100-150-200-250)

Single-Arm Hammer Strength Row
8(180-270-360-450)

Cable Front Pulldown (narrow/neutral)
12(130-130-130-130)

10-12-14-16
Rear Delt Fly (50)
Cable Face Pull (50)

Weighted Back Extension
8(35-35-35)

 

 

 

 

Reverse Grip Bench Press
8(135-185-205-245)

Dumbbell Shoulder Press
8(40-50-60-90)

Weighted Dip
8(25-45-70) 1(90) 8(115)

Upright Row
8(95-95-95) 

Incline Skull Crusher
8(65-85-115-165)

Alternating Side & Front Raise
8(25-25-25) (both ways) 

Converging Shoulder Press
12(50-50-50)

Cable Triceps Pushdown
12(80-80-80-80)

 

 

 

 

Back Squat
8(135-185-225) 1(265) 8(315)

Dynabody Super Squat
8(230-320-500)

Barbell Walking Lunge
8(45-65-95) (both legs)

Leg Extension
12(135-135-135)

Single-Leg Hamstring Curl
12(50-50-50)

Standing Calf Raise
10(120-120-120)

Bench Press
8(135-185-225) 1(265) 8(295)

Bottom Half Bench Press
8(225-225-225)

Dumbbell Fly
8(40-50-60-80)

Tempo Flex Leverage Chest Press (:04 ecc)
8(180-180-180) 

Incline Dumbbell Curl
8(25-30-35-50)

Barbell Curl
8(65-95) 1(115) 8(135)

Spider Curl
12(45-45-45)

 

 

8 rounds:
40yd Sled Pull 135lbs
40yd Sled Backwards Drag 135lbs
(alternate rounds with a partner) 

 

 

Deadlift
5(135-185-225-295)

Chin-up
8(0-0-0-0)

Nautilus Plate Load Pullover
8(100-150-200-250)

Single-Arm Hammer Strength Row
8(180-270-410)

Front Pulldown (neutral/close)
12(130-130-130-130)

10-12-14-16
Rear Delt Fly (50) 
Face Pull (50)

Weighted Back Extension
8(25-25-25) 

 

 

Reverse Grip Bench Press
8(135-185-205-235)

Dumbbell Shoulder Press
8(40-50-60-80)

Weighted Dip
8(25-45-70-90)

Upright Row
8(85-85-85)

Incline Skull Crusher
8(65-85-105-145)

Decline Skull Crusher
8(115-145)

Alternating Side & Front Raise
8(20-20-20) (both ways) 

Cable Triceps Pushdown
12(80-80-80-80)

 

 

Back Squat
8(135-185-225) 1(265) 8(285)

Dynabody Super Squat
8(230-320-450) 

Barbell Walking Lunge
8(45-65-95) (each leg)

Leg Extension
12(135-135-135)

Single-Leg Hamstring Curl
12(50-50-50)

Standing Calf Raise
20(100-100-100) 

 

 

Bench Press
8(135-185-225) 1(255) 8(285) 

Bottom Half Bench Press
8(225-225-225)

Dumbbell Fly
8(40-50-60-75)

Tempo Flex Leverage Chest Press (:04 ecc)
8(180-180-180)

Incline Dumbbell Curl
8(25-30-35-45)

Barbell Curl
8(65-95) 1(115) 8(125)

EZ Bar Spider Curl
12(45-45-45)

Hammer Strength Gripper
30(90-90-90)

 

 

 

 

Sleds
2x80yd Sled Push Shuttle 90lbs
3x60yd Sled Push Shuttle 135lbs
4x40yd Sled Push Shuttle 180lbs
5x20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner) 

 

 

Deadlift
5(135-185-225-275)

Chin-up
8(0-0-0-0) 

Nautilus Plate Load Pullover
8(100-150-200-225)

Single-Arm Hammer Strength Row
8(180-270-360) 

Cable Pulldown (narrow/neutral)
12(150-140-130-120)

10-12-14-16
Cable Face Pull (60)
Nautilus Rear Delt Fly (60-50-40-30)
(no rest between rounds) 

Weighted Back Extension
8(10-10-10) 

 

 

Reverse Grip Bench Press
8(135-185-205-225)

Dumbbell Shoulder Press
8(40-50-60-70)

Weighted Dip
8(25-45-70-70)

Upright Row
8(65-65-65)

Incline Skull Crusher
8(65-85-105-135)

Alternating Side & Front Raise
8(15-15-15) (both ways)

Cable Triceps Pushdown
12(80-80-80-80)

 

 

Back Squat
8(135-185-225) 1(255) 8(275)

Dynabody Super Squat
8(230-320-410)

Barbell Walking Lunge
8(45-65-85) (each leg) 

Leg Extension
12(135-135-135)

Single-Leg Kneeling Hamstring Curl
12(50-50-50)

Sissy Squat
10(0-0)

 

 

 Cycle 2/ Week 1

Bench Press
8(135-185-225) 1(255) 8(275) 

Bottom Half Bench Press
8(225-225-225)

Dumbbell Fly
8(40-50-60-70) 

Tempo Flex Leverage Chest Press (:04 ecc)
8(180-180-180) 

Incline Dumbbell Curl
8(25-30-35-40)

Barbell Curl
8(65-95-115)

Axle Bar Hammer Curl
12(65-65-65) 

 

 

Saturday 10/3/20

3 rounds:
20yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery Walk 

Total Distance:
600yd Sled Push Shuttle

 

Deload Week

Cable Front Pulldown (close/neutral)
12(150-150-150-150)
(rest :20 between sets) 

Cable Pullover (rope)
12(60-60-60-60)
(rest :20 between sets) 

Cable Seated Row (close/neutral)
12(150-150-150-150)
(rest :20 between sets)  

Nautilus Rear Delt
12(150-150-150-150)
(rest :20 between sets) 

 

 

Deload Week

Reverse Grip Bench Press
5(135-185-205-225) 

Hammer Strength Shoulder Press
12(90-140-140-140)

Seated Dumbbell Lateral Raise
12(15-15-15)

Flex Seated Dip
12(285-285-285)

Cable Triceps Pushdown
12(70-70-70)