Cycle 1/Week 4

Single-Arm Hammer Strength Low Row 
8(90-180-270-360-450)

Deadlift (no belt, no hook)
8(225-275-315-365)

Pendulum Hip Press
3x12 (270)

Weighted Back Extension
3x12 (45) 

Ab Wheel 
3x15 

 Cycle 1/Week 4

Cybex Chest Press
8(90-140-180-230) 12(270)

Dumbbell Fly 
8(35-45-55-55-55)

Dip 
8x8 (0)
(rest :20 between sets)

EZ Bar Incline Front Raise (supine) 
4x12 (65)

EZ Bar Overhead Triceps Extension 
4x12 (85) 

3 rounds:
12 Icarian Standing Lateral Raise (40) 
Band Lateral Raise Pulse Burn out 

3 rounds: 
12 Leaning French Press
Band Triceps Pushdown Pulse Burn out

100 Band Pull Apart 

 Cycle 1/Week 4

Back Squat 
8(225-275-315-365)

Magnum Perfect Squat 
2x15 (180) 

Standing Calf Raise 
5x20 (0)

Plank Hold 
2x 1:00

 Cycle 1/Week 4

Barbell Incline Press
3x8 (185)

Weighted Dip 
3x8 (55) 

Bench Press
3x8 (185) 

Wide Grip Pull-up 
6x6 (body weight) 

Nautilus Pullover 
3x8 (150) 

Barbell Biceps Curl 
3x8 (95) 

Reverse Curl 
2x20 (45) 

100 Band Pull Apart 
100 Band Triceps Pushdown 

 Cycle 1/Week 3

Single-Arm Hammer Strength Low Row 
8(90-180-270-360)

Deadlift
8(225-275-315-315)

Pendulum Hip Press
12(180-270-315-360)

Weighted Back Extension 
3x12 (35)

Ab Wheel 
3x15

 Cycle 1/Week 3

Cybex Chest Press
8(90-140-180-230) 10(270) 

Dumbbell Fly 
8(35) 3x8(50) 

Dip (body weight)
8x8 
(rest :20 between sets) 

EZ Bar Incline Front Raise 
4x12 (55)

EZ Bar Overhead Triceps Extension 
4x12 (95) 

3 rounds: 
12 Icarian Standing Lateral Raise (30) 
15 Band Lateral Raise Pulse

3 rounds: 
10 Leaning French Press
20 Band Triceps Pushdown Pulse

100 Band Pull Apart

 Cycle 1/Week 3

Back Squat 
8(225-275-315-315)

Magnum Perfect Squat 
2x12 (180) 

Standing Calf Raise 
4x20 (0) 

Plank Hold 
2x 1:00 (0) 

 Cycle 1/Week 3

Barbell Incline Bench Press
3x8 (170) 

Weighted Dip 
3x8 (45)

Bench Press
3x8 (185) 

Wide Grip Pull-up 
5x6 (0) 

Nautilus Pullover 
3x8 (175) 

Barbell Curl 
3x8 (85)

Reverse Curl 
3x15 (45) 

100 Band Pull Apart 

100 Band Triceps Pushdown 

 Cycle 1/Week 2

Single-Arm Hammer Strength Low Row 
8(90-180-270-320)

Deadlift 
8(225) 3x8 (275-275-275)

Pendulum Hip Press
4x12 (270)

Weighted Back Extension 
3x12 (25) 

Ab Wheel 
2x15

 Cycle 1/Week 2

Cybex Incline Press
8(90-140-180-230-270)

Dumbbell Fly
8(35) 3x8(45) 

Dip (body weight) 
6x8 
(rest :30 between sets) 

Supine Incline Front Raise 
4x12 (45)

EZ Bar Overhead Triceps Extension 
4x12 (85) 

3 rounds:
12 Icarian Standing Lateral Raise (25) 
12 Band Lateral Raise Pulse

3 rounds:
12-10-8 Leaning French Press
24-20-16 Band Triceps Pushdown Pulse

100 Band Pull Apart 

 Cycle 1/Week 2

Back Squat 
8(225-275-275-275)

Magnum Perfect Squat 
2x10 (180) 

Standing Calf Raise 
3x20 (0) 

 Cycle 1/Week 2

Barbell Incline Bench Press
3x8 (155) 

Weighted Dip 
3x8 (35) 

Bench Press
3x8 (185) 

Wide Grip Pull-up 
4x6 (0)

Nautilus Pullover 
3x8 (125) 

Barbell Biceps Curl 
3x8 (75) 

Reverse Grip Curl 
3x12 (45) 

100 Band Pull Apart 

100 Band Triceps Pushdown 

 Cycle 1/Week 1

Single-Arm Hammer Strength Low Row 
8(90-140-180-230)

Deadlift 
3x8 (225) 

Pendulum Hip Press
2x15 (270) 

Back Extension 
2x15 (0) 

Ab Wheel 
2x15 (0) 

 Cycle 1/Week 1

Magnum Biangular Chest Press 
8(90-140-180-180-180)

Dumbbell Fly 
3x8 (40) 

Dip (bodyweight)
4x8 (0) 

Incline Front Raise (supine) 
3x12 (35) 

EZ Bar Overhead Triceps Extension 
3x12 (55) 

Icarian Standing Lateral Raise 
3x15 (25) 

Leaning French Press (6th hole down) 
2x12 (0) 

 Cycle 1/Week 1

Flex Leg Extesnion
15(120-150)

HamFlexor 
2x15 (30) 

Back Squat 
3x8 (225) 

Magnum Perfect Squat 
3x8 (180) 

Standing Calf Raise 
2x10 (90) 

Sit-up 
2x20 (0) 

 Cycle 1/Week1

Barbell Incline Press
3x8 (135) 

Weighted Dip 
3x8 (25) 

Bench Press
3x8 (185) 

Wide Grip Pull-up 
3x6 (0) 

Nautilus Pullover 
3x8 (100) 

Barbell Curl
3x8 (65) 

Reverse Curl 
2x10 (45)