Preparation Cycle 

Magnum Chest Press
8(90-140-180-230-270)

Chin-up 
12-10-8 (0) 

Cybex Shoulder Press
4x12 (50) 

Cable Seated Row 
4x12 (150) 

Dip 
24-18-12 (0) 

Alt Side & Front Raise 
3x8 (both ways) (15)

Polaris Triceps Pushdown 
4x12 (80) 

100 Band Pull Apart 

100 Band Overhead Triceps Ext.

 Tuesday 8/29/23

Preparation Cycle

Flex Leg Extension 
12(120-150-180-210-240) 

Flex Kneeling Leg Curl
12(30) 12(35) 10(35) 8(40) 6(50) 

Back Squat
8(225-275-315) 

Standing Calf Raise 
4x20 (0) 

Back Extension 
2x20 (0) 

Side Plank Hold 
2x :20 (each side)

1:00 Plank Hold 

 Monday 8/28/23

Smash Fitness, Cape Coral, FL 

Preparation Cycle 

Bench Press
4x8 (225) 

Body Master CXp Incline Press
3x10 (90) 

Arsenal Incline Fly 
3x10 (50) 

Hammer Strength Dip 
3x10 (180) 

Strive Preacher Curl 
10(25-50-75) 

Nautilus Compound Biceps 
2x10 (50) 

3 rounds: 
10 King Overhead Triceps Extension (90) 
10 Cable Preacher Curl (30) 

 Friday 8/25/23

1440 Fitness, Jacksonville, FL

Preparation Cycle 

Deadlift 
4x8 (225) 

Pendulum Hip Press
4x10 (270) 

Gluteator 
3x15 (50) 

Reverse Hyper 
3x20 (180) 

Plank Hold 
2x 1:00 (0) 

 Thursday 8/24/23

1440 Fitness, Jacksonville, FL 

Preparation Cycle

Arsenal Chest Press
10(90-140-180-180)

Chin-up 
12-10-8 (0) 

King Shoulder Press
4x10 (50) 

King Row 
10(80-100-120-140) 

Arsenal Triceps Kick Back 
10(50-75-100-125-100-75-50) 

Alt Side & Front Raise 
3x8 (both ways) (15) 

4 rounds: 
15 Rope Pushdown (70) 
15 Rope Biceps Curl (70) 

Face Pull 
20(50-60-70-80) 

 Preparation Cycle 

Flex Leg Extension 
10(120-150-180-225)

Flex Kneeling Hamstring Curl 
10(30-35-40-35)

Back Squat 
4x8 (275) 

Standing Calf Raise 
3x20 (0) 

Back Extension 
2x20 (0) 

Side Plank Hold 
2x :20 (both sides) 

1:00 Plank Hold

 Preparation Cycle

Bench Press
4x8 (205) 

Hammer Strength Incline Press 
10(90-140-180)

Polaris Pec Deck 
10(60-70-90)

Weighted Dip
10(0-25-45-70)

Incline Dumbbell Curl 
4x10 (30) 

Single-Arm Multi-Biceps 
10(100-90-80)

100 Band Pull Apart 

100 Band Overhead Triceps Extension 

 Preparation Cycle 

Deadlift 
4x8 (225) 

Pendulum Hip Press 
4x12 (320) 

Nordic Curl (banded) 
4x4 

Reverse Hyper 
2x20 (180) 

Ab Wheel 
2x10 

 Preparation Cycle

Close Grip Power Press 
4x12 (180) 

Chin-up 
12-8-6 (0)

Behind the Neck Shoulder Press 
4x12 (85) 

Flex Leverage Seated Row 
4x12 (90) 

Dip 
24-16-12 (0)

3 rounds: 
8 Lateral Raise & Front Raise (12.5) 

Triceps Pushdown (Larry Scott Bar) 
4x12 (135) 

100 Band Pull Apart (red) 

 Preparation Cycle 

Flex Leg Extension 
12(120-150-180-210)

Flex Kneeling Hamstring Curl 
12(35-40-45-35)

Back Squat 
4x8 (225) 

2 rounds: 
20 Standing Calf Raise (0) 
20 Steps Walking Lunge (0) 
20 Back Extension (0) 

Side Plank Hold 
2x :20 (0) 

Plank Hold 
1:00 (0) 

 Preparation Cycle 

Bench Press
4x8 (185)

Hammer Strength Incline Press 
12(90) 12(140) 12(180)

Pec Deck 
12(60) 12(70) 12(80)

Weighted Dip 
12(0) 12(25) 12(45)

Incline Dumbbell Curl
3x12 (25)

Single-Arm Nautilus Multi Biceps 
3x12 (80)

 Sleds

20:00 for distance:(3 man team) 
1000m Completed 
(rotate between Pull, Drag & Push)

 Post Meet Deload

Flex Leg Extension 
12(105-135-165-195)

Flex Prone Hamstring Curl
12(45-60-75-75)

Pendulum Hip Press
12(270-360-360) 

2 rounds: 
20 Standing Calf Raise
20 Steps Walking Lunge 
20 Back Extension 

Side Plank Hold 
2x :20 (each side) 

1:00 Plank Hold 

 Post Meet Deload

Wide Grip Pulldown 
12(100-120-140-160-180)

Neutral Grip Seated Row 
12(120-140-160-180)

Supinated Grip Pulldown 
3x12 (130) 

Cable Pullover
4x12 (135)

Nautilus Rear Delt Fly 
4x12 (50) 

Rope Biceps Curl
4x12 (60)

Face Pull 
3x15 (60) 

 Post Meet Deload

Magnum Biangular Chest Press
10(90-140-180-230-180)

Polaris Pec Deck 
2x10 (80) 

Flex Leverage Decline Press
3x10 (180) 

15-12-9
Icarian Standing Lateral Raise (25)
Plate Raise (25)
(no rest) 

Icarian Overhead Triceps Extension
15(40) 12(50) 10(60) 10(70) 

Polaris Triceps Pushdown
3x12 (90) 

Band Pull Apart
2x50 (red band) 

Single-Arm Triceps Pushdown
2x25 (red band)  

 Post Meet Deload

Close Grip Dynabody Power Press
10(90-140-180-180-180)

Neutral Grip Cybex Shoulder Press
10(50-70-90-50)

Wide Grip Lat Pulldown 
4x15 (130) 

Omega Flying Dip 
4x15 (100) 

Neutral Grip Seated Row 
4x15 (130) 

Nautilus Rear Delt Fly 
4x15 (40) 

Reverse Grip Triceps Pushdown
4x15 (120) 

6 rounds:
6 Push-up 
6 Band Biceps Curl 
(rest :10 between rounds) 

 Post Meet Deload

Flex Leg Extension
12(105-120-150-180)

Flex Hamstring Curl
12(45-60-75-75) (8 reps on last set) 

Cybex Squat Press 
4x12 (270) 

Nordic Curl
2x3 (0)

Standing Calf Raise
2x20 (0)

2 rounds: 
20 Nautilus Ab (120) 
20 45 Degree Back Extension (0)