Cycle 2/Week 1
Back Squat
20(275)
Flex Prone Hamstring Curl
20(75)
Icarian Hack Squat
20(180)
Flex Leg Extension
20(105)
Cycle 2/Week 1
Bench Press
20(185)
Nautilus Plate Loaded Pullover
20(150)
Omega Flying Dip
20(150)
Barbell Biceps Curl
20(75)
3 rounds:
15 Pec Deck (60)
15 Rear Delt Fly (40)
(no rest)
3 rounds:
15 Cable Overhead Triceps Extension (75)
15 Cable Front Raise (60)
(rest 1:00 between rounds)
3 rounds:
15 Cable Face Pull (75)
15 Cable Triceps Pushdown (75)
(rest 1:00 between rounds)
Nautilus-Multi Biceps
3x15 (60)
IronMind GoReally Gripper
3x30 (45)
Friday 11/25/22
Fitness 1440, Jacksonville, FL
King Linear Row
15(100) 12(150) 10(200-150-150)
Pendulum Pulldown
10(90-180-180)
Arsenal Low Row
10(90-90-90)
Hammer Strength Wide Pulldown
3x10 (180)
Arsenal Incline Press
10(90-180-180)
King Linear Shoulder Press
3x10 (50)
Arsenal Triceps Kickback
15(50-100-125)
Viking Press
3x8 (50)
3 rounds:
12 Face Pull (80)
12 Triceps Pushdown (80)
12 Lateral Raise (30)
3 rounds:
12 Overhead Triceps Extension (70)
12 Biceps Curl (70)
Arsenal Chest Press
10(90) 8(180) 10(90)
Supinated Cable Pulldown
8x8 (160)
(rest :30 between sets)
Omega Flying Dip
8x8 (160)
(rest :30 between sets)
8 rounds:
8 Nautilus Multi Biceps (70)
8 Nautilus Multi-Triceps (70)
(no rest)
Icarian Standing Lateral Raise
4x15 (25)
(rest :30 between sets)
Cable Overhead Triceps Extension (rope)
4x15 (75)
(rest :30 between sets)
Cabe Biceps Curl (rope)
4x15 (60)
(rest :30 between sets)
IronMind Goreally Gripper
4x30 (45)
(rest :30 between sets)
100 Band Triceps Pushdown
Flex Leverage Decline Press
8x8 (180)
(rest :20 between sets)
Magnum Biangular Row
8x8 (180)
(rest :20 between sets)
Hammer Strength shoulder Press
8x8 (140)
(rest :20 between sets)
Nautilus Plate Load Pullover
8x8 (125)
(rest :20 between sets)
Icarian Standing Lateral Raise
4x15 (25)
(rest :20 between sets)
3 rounds:
15 Cable Curl (75)
15 Overhead Triceps Extension (90)
(rest :20)
Supinated Lat Pulldown
8x8 (150)
(rest :30 between sets)
Omega Flying Dip
8x8 (100)
(rest :30 between sets)
8 rounds:
8 Nautilus Multi-Biceps (70)
8 Nautilus Multi-Triceps (70)
(no rest)
Icarian Standing lateral Raise
4x15 (25)
(rest :30 between sets)
3 rounds:
15 Cable Biceps Curl (rope) (70)
15 Cable Overhead Triceps Extension (rope) (70)
30 Iron Mind Goreally Gripper (45)
(rest :30 between rounds)
100 Band Triceps Pushdown
Flex Leverage Decline Press
8x8 (180)
(rest :30 between sets)
Magnum Biangular Row
8x8 (180)
(rest :30 between sets)
Hammer Strength Shoulder
8x8 (140)
(rest :30 between sets)
Nautilus Plate Load Pullover
8x8 (100)
(rest :30 between sets)
Icarian Standing Lateral Raise
4x15 (25)
(rest :30 between sets)
Rope Triceps Pushdown
4x15 (50)
(rest :30 between sets)
Rope Cable Curl
2x15 (60)
(rest :30 between sets)
Rope Cable Overhead Triceps Ext
2x15 (60)
(rest :30 between sets)
Supinated Lat Pulldown
8x8 (140)
(rest:20 between sets)
Omega Flying Dip
8x8 (90)
(rest :20 between sets)
8 rounds:
8 Nautilus Mult-Biceps (80)
8 Nautilus Multi-Triceps (80)
(no rest)
Icarian Standing Lateral Raise
4x15 (25)
(rest :20 between sets)
15-12-10-8
Cable Overhead Triceps Extension (75)
Cable Biceps Curl (75)
(rest :20 between rounds)
Sigle-Arm Cable Biceps Curl
2x15 (30)
Sigle-Arm Cable Trices Pushdown
2x15 (60)
Flex Leverage Decline Press
8x8 (180)
(rest :30 between sets)
Magnum Biangular Row
8x8 (135)
(rest :30 between sets)
Hammer Strength Shoulder Press
8x8 (140)
(rest :30 between sets)
Nautilus Plate Loaded Pullover
8x8 (75)
(rest :30 between sets)
Icarian Standing Lateral Raise
4x15 (25)
(rest :20 between sets)
Rope Triceps Pushdown
4x15 (60)