Cycle 1/Week 3

Power Clean
4(135-135-135-135)

Deadlift
5(250-300-350-325-275)

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

Cable Seated Row
12(160-160-160-160)

Dumbbell Pullover
12(70-70-70-70)

AB Wheel
3x10 

Reverse Hyper
15(90-90-90)

 

 Cycle 1/Week 3

Dumbbell Shoulder Press
12(60-60-60-60)

Machine Dip
12(300-300-300-300)

Upright Row
12(65-65-65-65)

Machine Shoulder Press
12(90) 6(90) 12(60) 12(50)

3 rounds:
8 Plate Circles (both ways) (45)
8 Plate Side to Side (45)
(alternate rounds with a partner) 

Dumbbell Skull Crusher
12(35-35-35-35)

Single-Arm Band Triceps Pushdown
3x25 (red band)

 

 

 Cycle 1/Week 3

Back Squat
10(135-185-225) 1(275) 10(315)

Hip Thrust
20(360-360)

2 rounds:
20 Leg Extension (90)
20 Kneeling Hamstring Curl (40)

80yd Walking Lunge 

Weighted Sit-up
15(25-25-25) 

 

 

 Cycle 1/Week 3

Bench Press
10(135-185-225) 1(245-265) 10(285)

Pause Wide Grip Bench Press (:01 on chest)
8(185-185)

Polaris Pec Deck
12(80-80-80)

1:30 Dumbbell Incline Press
54 (40)

Incline Dumbbell Curl
12(30-30-30)

4 rounds:
Biceps Curl 21's (65)
(alternate rounds with partner) 

 

Cycle 1/Week 2

Power Clean
4(135-135-135-135)

Deadlift
10x1 (315)
(rest :30 between sets) 

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

Cable Seated Row
12(150-150-150)

Cross Bench Dumbbell Pullover
12(65-65-65-65)

Reverse Hyper
15(115-115-115)

AB Wheel
3x8

 

 

 Cycle 1/Week 2

Dumbbell Shoulder Press
12(55-55-55-55)

Machine Dip
12(285-285-285-285)

Upright Row
12(65-65-65-65)

Machine Shoulder Press
12(70-70-70)

3 rounds:
8 Plate Circle (both ways) (45)
8 Plate Side to Side

Dumbbell Skull Crusher
12(35-35-35-35)

Single-Arm Band Triceps Pushdown
3x25 (each arm)

 

 

 Cycle 1/Week 2

Back Squat
10(135-185-225) 1(275) 10(295) 

Hip Thrust
20(320-320)

2 rounds:
20 Leg Extension (90)
20 Kneeling Leg Curl (40)

60yd Walking Lunge

Weighted Sit-up
15(25-25-25) 

 

 

Cycle 1/Week 2

Bench Press
10(135-185-225) 1(245) 10(265) 

Pause Wide Grip Bench Press (:01 on chest)
8(185-185)

Polaris Pec Deck
12(80-80-80)

1:30 Dumbbell Incline Press
43(40)

Incline Dumbbell Curl
12(30-30-30)

3 rounds:
Biceps Curl 21's (65)
(alternate rounds with a partner) 

 

 Cycle 1/Week 1

Power Clean
4(135-135-135-135)

Deadlift
5(225-275-325-300-250)

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

Cross Bench Pullover
12(60-60-60-60)

Cable Seated Row
12(140-140-140-140)

Reverse Hyper
15(90-90-90)

AB Wheel
3x8

 

 Cycle 1/Week 1

Dumbbell Shoulder Press
12(50-50-50-50)

Flex Machine Dip
12(270-270-270-270)

Upright Row
12(65-65-65)

Cybex Shoulder Press
12(50-50-50)

3 rounds:
8 Plate Circles (both directions) (45)
8 Plate Side to Side (45)

Dumbbell Skull Crusher
12(35-35-35-35)

Single-Arm Band Triceps Pushdown
3x25 (red) 

 

 

 Cycle 1/Week 1

Back Squat
10(135-185-225-275)

Hip Thrust
20(270-270)

2 rounds:
20 Leg Extension (75)
20 Single-Leg Hamstring Curl (40)

40yd Walking lunge

Weighted Sit-up
15(10-10-10)

 

 

Cycle 1/Week 1

Bench Press
10(135-185-225-245)

Pause Wide Grip Bench Press (:01 on chest)
8(185-185) 

Polaris Pec Deck
12(80-80-80)

1:30 Dumbbell Incline Press
35 (40's)

Incline Dumbbell Curl
12(30-30-30)

2 rounds:
EZ Bar Biceps Curl 21's (65)
(alternate rounds with a partner) 

 

 

 Deload Week 

Power Clean
5(95-135-135-135)

Cable Seated Row
15(130-130)

Cross Bench Dumbbell Pullover
15(50-50)

Cable Wide Grip Pulldown
15(130-130)

Dumbbell Rear Delt Fly
15(12.5-12.5)

Reverse Hyper
15(90-90) 

 

 

 Deload Week 

Arnold Press
12(30-30-30-30)

Flex Seated Dip
15(270-270)

Upright Row
15(45-45-45)

Cybex Shoulder Press
15(40-40)

EZ Bar Front Raise
15(35-35)

Hammer Strength Triceps Extension
15(50-50) 

 

 

Deload Week 

Leg Press
15(180-180)

Hip Thrust
15(180-180)

Leg Extension
15(90-90)

Leg Curl
15(30-30)

Standing Calf Raise
25(100-100)

Walking Lunge
1x 40yd 

 

 

Deload Week 

Twisting Dumbbell Bench Press
12(45-45-45-45)

Hammer Strength Incline Press
15(140-140)

Pec Deck
15(70-70)

Flex Leverage Chest Press
15(140-140)

Axle Curl
15(50-50)

Single-Arm Nautilus Multi-Biceps
15(70-70)