Cycle 2/Week 1
Back Squat
8(135) 5(225) 3(315) 8(365)
Pin Squat (bottom position)
3(315-315)
Good Morning
6(95-135-205)
Walking Lunge (steps each leg)
8(95-115-135)
Weighted Plank Hold
2x :30 (90)
Cycle 1/Week 3
Pause Deadlift
3(315-345-375-405)
Bent Barbell Row
8(135-225-225-225)
2 rounds:
20 Barbell Shrug (225)
20 Band Pull Apart
Nautilus Pullover
10(100) 8(150) 6(250)
Nautilus XPLoad Pulldown
10(180) 8(230) 6(270)
Single-Arm XPLoad Pulldown
15(180)
2 rounds:
20 Reverse Hyper (270)
20 Nautilus Ab (150)
Cycle 1/Week 3
Dumbbell Shoulder Press
8(40-50-60-80)
Upright Row
15(65) 12(85) 10(105) 8(135)
Flex Shoulder Press
8(50-70-90-115)
Flying Dip
12(90) 12(110) 10(130) 8(190)
Incline Tate Press
12(40-40-40-40)
4 rounds:
12 Plate Raise (45)
12 Triceps Pushdown (70)
(alternate rounds with a partner)
Oblique Crunch
2x15 (0)
Cycle 1/Week 2
Pause Deadlift
3(275-315-345-375)
Bent Barbell Row
8(135-205-205-205)
3 rounds:
20 Barbell Shrug (225)
20 Band Pull Apart
(alternate rounds with a partner)
Nautilus XPLoad Pulldown
12(180) 10(230) 6(320)
Nautilus Pullover
10(100) 8(150) 6(225)
2 rounds:
20 Reverse Hyper (270)
20 Nautilus Ab (150)
(alternate rounds with a partner)
Cycle 1/Week 2
Dumbbell Shoulder Press
8(40-50-60-75)
Upright Row
15(65) 12(85) 10(105) 8(125)
Flex Shoulder Press
8(50-70-90) 6(130)
Machine Dip
15(90) 12(110) 10(130) 8(170)
Incline Tate Press
12(35-35-35-35)
4 rounds:
12 Plate Raise (45)
12 Spreader Bar Triceps Pushdown (70)
(alternate rounds with a partner)
Oblique Crunch
2x12 (0)