Cycle 2/Week 4 (deload)

Back Squat
8(135) 5(185) 3(225-275-295)

Dynabody Super Squat
6(360-360)

Leg Press
8(360-360)

Hip Thrust
8(360-360)

Calf Raise
15(120-120)

Hip-up
2x15 (0)

 

 Cycle 2/Week 4 (deload)

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

Sling Shot Bench Press
3(305-305)

Dynabody Power Press
8(180-180)

Spider Curl
12(35-35-35)

Barbell Sit-up
8(45-45-45)

 

Cycle 2/Week3

Deadlift (over hand/no belt)
3(300-355-405-375-325)

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

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

Single-Arm Hammer Strength Row
8(230-320-450)

Magnum Biangular Row (supinated)
8(270-270)

3 rounds:
12 Face Pull (50)
12 Prone Incline Rear Delt (12.5) 

3 rounds:
12 Weighted Back Extension (25)
12 Med Ball Sit-up (20) 

 

 

 Cycle 2/Week 3

Dynamic Bench Press
9x3 (245)

Standing Shoulder Press
8(95-115-135) 1(155-165) 8(175)

Weighted Dip
8(0-25-45) 1(90) 8(115) 

3 rounds:
8 Tempo Dumbbell Lateral Raise (:04 ecc) (25)
8 Tempo Plate Raise (:04 ecc) (45)

Overhead Triceps Extension
8(65-85-105-155)

4 rounds:
Triceps 21's (85)
(french press, skull crusher, triceps press) 

 

 Cycle 2/Week 3

Back Squat 
8(135-185-225) 
1(275-315-365-405)
8(340)

Cybex Hack Squat 
8(90-135-180-225)

Cybex Leg Press
12(180) 10(270) 8(360)

2 rounds:
15 Cybex Leg Extension (70)
15 Cybex Seated Hamstring Curl (70)

Single-Leg Standing Calf Raise 
15(0-0)

30yd Walking Lunge 

 Cycle 2/Week 3

Bench Press
8(135-185-225) 1(245-265-285-315-335) 8(305)

Hammer Strength Incline Press
8(90-180-270)

Tempo Dumbbell Fly (:04 ecc)
8(60-60-60)

Hammer Strength Decline Press
8(180-180-180)

Barbell Curl 
8(45-65-85) 1(105-125) 8(135)

Cybex Curl 
12(62.5-62.5-62.5)

3 rounds:
12 Cable Fly (50)
12 Rope Biceps Curl (50)

Hammer Strength Crunch 
15(60-60)

 Cycle 2/Week 2

Hammer Strength High Row 
8(90-180-230-270-320)

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

Dumbbell Pullover 
8(60-80-90-100)

Hammer Strength Low Row 
8(180-230-270-320)

3 rounds:
15 Face Pull (65)
15 Hammer Strength Shrug (180)

2 rounds:
15 Weighted Back Extension (25)
15 Cable Crunch (40)

 Cycle 2/Week 2

Dynamic Bench Press 
9x3 (235) 
(3 sets each: close, mid, wide)

Standing Shoulder Press 
8(95-115-135) 1(155) 8(165)

Hammer Strength Dip 
8(90-180-230-270)

Hammer Strength Bilateral Shoulder Press
8(90-140-180)

2 rounds:
8 Tempo Dumbbell Lateral Raise (:04 ecc) (25)
8 Tempo Plate Raise (:04 ecc) (45) 

EZ Bar Overhead Triceps Extension 
8(60-80-100-110)

2 rounds: 
Triceps 21's (105) 
(French press, skull crusher, triceps press)

Rope Triceps Pushdown 
12(50) 10(50) 8(50) 

Cycle 2/Week 2

Power Clean 
3(135-155-185-185-185)

Back Squat
8(135-185-225) 1(275-295) 8(320)

Tempo Bulgarian Split Squat (:04 ecc)
6(45-65)

2 rounds:
15 Leg Extension (120)
15 Leg Press (270)

Eccentric Nordic Curl (:04 ecc)
6(0-0)

Single-Leg Standing Calf Raise
20(0-0-0)

Russian Twist
20(25-25)

 

 

Cycle 2/Week 2

Bench Press
8(135-185-225) 1(245-265) 8(285)

Sling Shot Bench Press
5(325-325)

Tempo Dumbbell Fly (:04 ecc)
8(60-60-60)

Dynabody Power Press
10(140) 8(180) 6(250) 15(160) 

Barbell Curl
8(45-65-85) 1(105) 8(125) 

Burn Machine Biceps Curl
12(55-55-55)

Tempo Incline Sit-up (:04 ecc)
3x8 (0) 

 

 

 Cycle 2/Week 1

Deadlift
5(275-325-375-350-315)

Weighted Chin-up
5(0-10-20-30-40)

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

Single-Arm Hammer Strength Row
8(230-320-410)

3 rounds:
12 Face Pull (60)
12 Nautilus Rear Delt Fly (50) 

3 rounds:
12 Weighted Back Extension (25)
12 Med Ball Set-up (20) 

 

 Cycle 2/Week 1

Dynamic Bench Press
9x3 (225)

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

Weighted Dip
8(0-25-45-70)

3 rounds:
8 Tempo Dumbbell Lateral Raise (:04 ecc) (20)
8 Tempo Plate Raise (:04 ecc) (45)
(alternate rounds with a partner) 

Overhead Triceps Extension
8(65-85-105-135)

2 rounds:
Triceps 21's (85)
(french press, skull crusher, triceps press) 

 

 

 Cycle 2/Week 1

Power Clean
3(135-155-175-175-175)

Back Squat
8(135-185-225) 1(275) 8(295) 

Tempo Bulgarian Split Squat (:04 ecc)
2x8 (0) 

Ecccentric Nordic Curl (:04 ecc)
3x4 (0) 

2 rounds:
15 Leg Extension (105)
15 Leg Press (230) 

Single-Leg Standing Calf Raise
3x20 (0) 

Russian Twist
20(25-25)

 

 Cycle 2/Week 1

Bench Press
8(135-185-225) 1(245) 8(265) 

Sling Shot Bench Press
5(305-305)

Tempo Dumbbell Fly (:04 ecc)
8(60-60-60)

Dynabody Power Press
10(140) 8(180) 6(230) 15(140)

Barbell Curl
8(45-65-85-105) 

Burn Machine Curl
12(65-65-65) 

Tempo Nautilus AB (:04 ecc)
8(70-70-70) 

 

 

Cycle 1/Week 4 (deload)

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

Wide Grip Pull-up
5x5 (0) 

Nautilus Plate Load Pullover
8(150-150) 

Magnum Biangular Row
8(180-180)

Band Pull Apart
2x30 (red) 

Med Ball Sit-up
2x15 (14)

 

 Cycle 1/Week 4 (deload)

Bradford Press
8(95-95-95-95)

Dip
8(0-0-0-0)

Single-Arm Overhead Triceps Extension
12(25-25-25)

Hammer Strength Triceps Extension
12(75-75-75)

Russian Twist
15(25-25-25)

 

 

 Cycle 1/Week 4 (deload) 

Power Clean
3(135-135-135-135)

Back Squat
5(135-185-225-245-275)

Bulgarian Split Squat
8(0-0)

Eccentric Nordic Curl (:04 ecc)
3(0-0)

Standing Calf Raise
30(0-0)

 

 

 Cycle 1/Week 4 (deload)

Twisting Dumbbell Bench Press
8(55-55-55)

Bench Press
5(135-195-205-225-245)

Sling Shot Bench Press
3(285-285)

Axle Bar Curl
10(65-65-65-65)

Incline Sit-up
3x8 (0)