Cycle 3/Week 4 (deload)

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

Bent Dumbbell Row
8(80-80-80) 

Hammer Strength Front Pulldown
8(180-180-180)

Flex Levrage Row
8(180-180)

Back Extension
15 (0-0)

Plank Hold
2x :30 

 

 

 Cycle 3/Week 4 (deload)

Dynamic Bench Press
9x2 (225) 

Standing Shoulder Press
8(95) 5(115) 3(135-155-165)

Weighted Dip
5(0-45-90)

Skull Crusher
8(65-105-105-105)

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

Sit-up
100

 

 Cycle 3/Week 4 (deload week)

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

Sling Shot Bench Press
1(325-345-365) 

Machine Dip
8(300-300-300)

Alternating Arm Dumbbell Curl
8(40-40-40)

Med Ball Sit-up
15(20-20)

 

 

 Cycle 3/Week 3

Deadlift (hook grip)
3(355-405-455-425-375)

Bent Barbell Row
6(185-225-275) 

Weighted Chin-up
3(0-25-50-75)

Nautilus Plate Load Pullover
6(150) 4(300) 

Reverse Hyper
20(230-230)

AB Wheel
2x20 

 Cycle 3/Week 3

Dynamic Bench Press
9x3 (265)

Standing Shoulder Press
8(95) 5(115) 3(135) 1(165-175-185) 5(195)

Weighted Dip
5(0-25-45) 1(90-115-135) 5(160) 

Alternating Dumbbell Side & Front Raise
8(30-30)

Skull Crusher
8(65-85-105) 1(125-155-175) 6(195) 

Nautilus Multi-Triceps
12(100-100-80)

Band Triceps Pushdown
100 (red) 

Tempo Weighted Incline Sit-up (:04 ecc)
10(10-10)

 

 

Cycle 3/Week 3

Back Squat
8(135) 5(185) 3(225) 1(275-315-335) 5(365)

Dynabody Super Squat
6(360) 4(540)

Leg Press
8(360-540)

Hip Thrust
10(360-540)

Standing Calf Raise
15(100) 10(120) 15(140) 10(160)

Russian Twist
20(25-25)

 

 

 Cycle 3/Week 3

Bench Press
8(135) 5(185) 3(225) 1(245-265-285-305) 5(325)

Sling Shot Bench Press
3(365-365)

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

Dynabody Power Press
6(180-230) 4(320)

Magnum Biangular Incline Press
6(180-270-360)

Band Triceps Pushdown
100(red)

Band Pull Apart
100(red) 

 

 

 Cycle 3/Week 2

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

Bent Barbell Row
6(135-185-255)

Weighted Chin-up
3(0-10-20-30) 1(40-50) 3(60)

Nautilus Plate Load Pullover
6(150-200) 5(275) 

Prone Incline Rear Delt Fly
15(15-15-15)

Reverse Hyper
20(205-205)

AB Wheel
2x15 

 

 

 Cycle 3/Week 2

Dynamic Bench Press
9x3 (245)

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155-165-175) 5(185) 

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

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

Skull Crusher
8(80-100-120-140)

Nautilus Multi-Triceps
12(100-100-100)

Tempo Weighted Incline Sit-up (:04 ecc)
8(10-10)

 

 

 Cycle 3/Week 2

Back Squat
8(135) 5(185) 3(225) 1(275-295-315) 5(345)

Dynabody Super Squat
6(360) 5(500)

Dynabody Leg Press
8(360-410-500)

Dynabody Hip Thrust
10(360-500)

Standing Calf Raise
10(100-120-140-160)

Russian Twist
15(25-25) 

 

 

 Cycle 3/Week 2

Bench Press
8(135) 5(185) 3(225) 1(245-265-285) 5(305) 

Sling Shot Bench Press
3(345-345)

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

Dynabody Power Press
6(180-230) 5(295) 

Barbell Curl
6(45-65-85)
(stopped there. biceps irritated) 

 

 

 

 Cycle 3/Week 1

Deadlift (overhand/no belt)
3(325-375-425-405-355) 

Bent Barbell Row
6(135-185-225)

Weighted Chin-up
3(0-10-20-30) 1(40) 3(50)

Nautilus Plate load Pullover
6(150-200-250)

Nautilus Rowing Torso
12(50-50-50)

Reverse Hyper
20(180-180)

Ab Wheel
2x12

 

Cycle 3/Week 1

Dynamic Bench Press
9x3 (235)

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155) 1(165) 5(175) 

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

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

Skull Crusher
8(65-85-105-125)

Hammer Strength Triceps Extension
12(70-70-70)

Band Triceps Pushdown
100(red) 

Tempo Weighted Incline Sit-up (:04 ecc)
8(10-10-10)

 

 

 Cycle 3/Week 1

Back Squat
8(135) 5(185) 3(225) 1(275-295) 5(320)

Dynabody Super Squat
6(360-410-450)

Dynabody Leg Press
8(360-410-450)

Dynabody Hip Thrust
10(360-410-450)

Standing Calf Raise
20(120) 15(140) 10(160) 30(80)

Russian Twist
15(25-25)

 

 Cycle 3/Week 1

Bench Press
8(135) 5(185) 3(225) 1(245-265) 5(285) 

Sling Shot Bench Press
3(325-325)

Dumbbell Fly
8(40-50-60-70)

Dynabody Power Press
6(180-230-270)

Barbell Curl
6(45-65-85-105-125) 

Cross Body Hammer Curl
8(30-40-50)

Barbell Sit-up
8(45-65-85)

 

 Cycle 2/Week 4 (deload)

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

Chin-up
8(0-0-0)

Nautilus Plate Load Pullover
8(150-150)

Barbell Bent Row
8(135-135) 

Face Pull
20(40-40)

Reverse Hyper
20(50-50)

AB Wheel
2x10

 

 

 Cycle 2/Week 4 (deload)

Dynamic Bench Press
9x3 (225) 

Bradford Press
8(95-95-95)

Dip
8(0-0-0)

Skull Crusher
8(65-65-65)

Weighted Incline Sit-up
10(10-10)