Cycle 2/Week 1

Trap Bar Deadlift
5(135-225-315-405) 

Romanian Deadlift
5(135-185-205-225)

Bent Barbell Row
5(135-185-205-225)

Dumbbell Rear Delt Fly
4x15 (15) 

3 rounds:
20 Reverse Hyper (180)
20 Nautilus Ab (100) 

 

 Cycle 2/Week 1

Seated Barbell Shoulder Press
5(95-115-135-165)

Weighted Dip 
5(0-25-45-70-90)

Skull Crusher 
8(65-85-105-125)

3 rounds:
12 Plate Circles (45) 
12 Plate Side to Side (45)

4 rounds: 
12 Plate Raise (45)
12 Icarian Overhead Triceps Extension (50) 

 Cycle 2/Week 1

Pause Squat 
2(225-275-315) 

Split Squat 
5(95-135-155-175) 

Good Morning 
5(95-135-155-175)

Cybex Squat Press 
15(270-360) 

Standing Calf Raise 
2x20 (0) 

Incline Sit-up 
4x10 (0) 

 Cycle 2 /Week 1

Bench Press
8(135-185-205-235) 

Sling Shot Bench Press
5(275-275) 

Dumbbell Fly 
8(30-40-50-60)

Flex Leverage Row 
8(140-180-230) 

Nautilus Plate Load Pullover 
8(100-125-150-175) 

3 rounds: 
10 Single-Arm Multi-Biceps (90)
30 Single-Arm Gripper (35) 

 Cycle 1/Week 4 (deload) 

Trap Bar Deadlift 
5(135-225-315)

Romanian Deadlift
5(95-135-185) 

Bent Barbell Row
5(95-135-185) 

Dumbbell Rear Delt Fly
3x15 (15)  

 Cycle 1/Week 4 (deload) 

Icarian Standing Lateral Raise 
4x15 (25) 

Seated Barbell Shoulder Press
5(95-115-135)

Dip 
4x8 (0) 

Skull Crusher 
8(65-85-105) 

3 rounds: 
12 Plate Raise (25) 
12 Icarian Overhead Triceps Extension (50) 

 Cycle 1/Week 4 (deload) 

Pause Squat 
2(225-275) 

Split Squat (hip) 
5(95-115-135) 

Good Morning 
5(95-115-135) 

Incline Sit-up 
3x8 (0) 

 Cycle 1/Week 4 (deload) 

Bench Press
5(135-185-205-225)

Sling Shot Bench Press
2x1 (275) 

Dumbbell Fly 
8(30-40-50)

Flex Seated Row 
8(90-140-180) 

Nautilus Pullover 
8(100-125-150)

Icarian Overhead Triceps Extension 
12(40-50-60-70)

 Cycle 1/Week 3

Farmers Walk 
4x80m (70) 

Hip Thrust 
4x15 (360) 

Back Extension 
4x12 (0) 

Prone Hamstring Curl
4x12 (60) 

Ab Wheel 
4x10 (0) 

 Cycle 1/Week 3

Hammer Strength Shoulder Press 
5x8 (180) 

5 rounds:
8 Hammer Strength front Pulldown (180) 
8 Omega Flying Dip (120) 

Icarian Standing Lateral Raise 
5x15 (30)

5 rounds: 
8 Nautilus Multi-Biceps (90) 
8 Cable Overhead Triceps Extension (120) 

3 rounds: 
12 Flex Bisolator (60) 
12 Rope Triceps Pushdown (105) 
30 Iron Mind GoReally Gripper (65) 

 Cycle 1/Week 3

Cybex Squat Press
4x10 (450)

Icarian Hack Squat 
3x8 (270) 

Dynabody Super Squat 
4x6 (360) 

 Cycle 1/Week 3

Icarian Standing lateral Raise 
4x15 (25) 

5 rounds:
8 Hammer Strength Incline Press (180) 
8 Cable High Row (255)

Flex Leverage Chest Press
5x8 (180) 

5 rounds:
8 Flex Leverage Decline Press (180) 
8 Cable Low Row (255)

Nautilus Plate Load Pullover
5x8 (150) 

5 rounds:
8 Pec Deck (80) 
8 Rear Delt Fly (60) 

 Cycle 1/Week 2

Farmers Walk 
3x80m (70) 

Hip Thrust 
3x20 (360) 

Back Extension 
3x15 (0)

Prone Hamstring Curl 
3x12 (60) 

Ab Wheel 
3x10 (0)

 Cycle 1/Week 2

Hammer Strength Shoulder Press
4x10 (160)

4 rounds:
10 Hammer Strength Front Pulldown (160) 
10 Omega Flying Dip (100) 

Icarian Standing Lateral Raise 
4x15 (25) 

4 rounds:
10 Nautilus Muti-Biceps (80) 
10 Cable Overhead Triceps Extension (105) 

3 rounds:
12 Flex Bisoplator (60) 
12 Cable Triceps Pushdown (105) 
30 Iron Mind GoReally Gripper (55)

 Cycle 1/Week 2

Cybex Squat Press
3x12 (360) 

Icarian Hack Squat 
4x10 (180) 

Dynabody Super Squat 
3x8 (270) 

Standing Calf Raise 
3x20 (0) 

1:00 Plank Hold 

 Cycle 1/week 2

Icarian Standing Lateral Raise 
4x15 (25) 

4 rounds: 
10 Hammer Strength Incline Press (160) 
10 Cable High Row (225) 

Flex Leverage Chest Press
4x10 (160) 

4 rounds: 
10 Flex Leverage Decline Press (160) 
10 Cable Low Row (225)

Nautilus Plate Loaded Pullover 
4x10 (125) 

4 rounds: 
10 Polaris Pec Deck (70) 
10 Nautilus Rear Delt Fly (50) 

100 Band Triceps Pushdown