Hypertrophy Cycle 2

Good Morning 8(95) 8(115) 8(135) 8(155) MAG (wide) Pulldown 4x15 (170) Nautilus Pullover 4x15 (100) MAG (close) Row 4x15 (170) Prone Incline Rear Delt Fly 4x15 (15) Cable Curl 4x15 (90)

 Hypertrophy Cycle 2

Dynabody Power Press 8(90) 8(140) 8(180) 8(230) 8(180) Cybex Shoulder Press 8(50) 8(70) 8(90) 8(110) Nautilus Multi-Triceps 4x15 (100) Flex Lateral Raise 4x15 (50) Dynamic Triceps Kickback 3x15 (70) Plate Raise 4x15 (25)

Hypertrophy Cycle 2

Pause Squat 3x5 (135) Cybex Leg Press 8(180) 8(270) 8(360) 8(450) Flex Leg Extension 4x15 (120) 4 rounds: 12 Reverse Hyper (180)   12 Nautilus Ab (150)  

 Hypertrophy Cycle 2

Incline Bench Press 8(135) 8(185) 8(205) 8(225) Pec Deck 4x12 (70) Weighted Dip 8(0) 8(25) 8(45) 8(70) 8(90) MAG Mid High Row 4x15 (285) Hammer Strength Chest Press 4x15 (140) Incline Dumbbell Curl 4x15 (25)

 Post Meet Hypertrophy Cycle 

MAG Wide Pulldown 3x15 (170) MAG Mid Row 3x15 (170) MAG Close High Row 3x15 (315) Good Morning 3x15 (95) Barbell Shrug 3x15 (225) Nautilus Multi-Biceps 3x15 (90)

Post Meet Hypertrophy Cycle 

Dynabody Power Press 3x15 (180) Cybex Shoulder Press 3x15 (70) Dumbbell Lateral Raise 3x15 (25) Nautilus Multi-Triceps 3x15 (100) Dumbbell Front Raise 3x15 (25) Machine Triceps Kick Back 3x15 (90) Flex Lateral Raise 2x15 (40) Hammer Strength Horizontal Bench Press 

12(180) 20(90) 

 Post Meet Hypertrophy Cycle 

Cybex Leg Press 3x15 (270) Dynabody Super Squat 3x15 (270) Flex Leg Extension 3x15 (105) 3 rounds: 15 Reverse Hyper (180) 15 Nautilus Ab (140)

 Post Meet Hypertrophy Cycle 

Incline Bench Press 3x15 (185) Tempo Floor Dumbbell Fly (:04 ecc) 3x15 (50) Weighted Dip 15-14-9 (45) Cross Bench Pullover 3x15 (80) EZ Bar Curl 3x15 (85) Overhead Triceps Extension 3x15 (85)

 Post Meet Hypertrophy Cycle 

MAG Wide Pulldown 3x12 (170) MAG Mid Row 3x12 (170) MAG Close High Row 3x12 (315) Good Morning 4x12 (95) Barbell Shrug 3x12 (225) Nautilus Multi-Biceps 3x12 (90) Nautilus Rowing Torso 2x25 (50)

 Post Meet Hypertrophy Cycle 

Dynabody Power Press 3x12 (180) Cybex Shoulder Press 3x12 (70) Dumbbell Lateral Raise 3x12 (25) Nautilus Multi-Triceps 3x12 (110) Dumbbell Front Raise 3x12 (30) Machine Triceps Kickback 3x12 (90) Hammer Strength Horizontal Bench Press 12(180) 26(90)

 Post Meet Hypertrophy Cycle 

Cybex Leg Press 3x12 (270) Dynabody Super Squat 3x12 (270) Flex Leg Extension 3x12 (105) 3 rounds: 15 Reverse Hyper (180) 15 Nautilus Ab (120)

 Post Meet Hypertrophy Cycle 

Incline Bench Press 3x12 (185) Tempo Floor Dumbbell Fly (:04 ecc) 3x12 (50) Weighted Dip 3x12 (45) Cross Bench Pullover 3x12 (80) EZ Bar Curl 3x12 (85) Overhead Triceps Extension 3x12 (85)

 Post Meet Hypertrophy Cycle

MAG Wide Grip Pulldown 

3x10 (170)

MAG Mid Row

3x10 (170)

MAG Close High Row

3x10 (315)

Good Morning 

3x10 (95) 

Barbell Shrug

3x10 (225)

Nautilus Multi-Biceps

3x10 (100)

Supinated Pulldown

3x15 (120) 

 Post Meet Hypertrophy Cycle 

Dynabody Power Press 3x10 (180) Cybex Shoulder Press 3x10 (70) Dumbbell Lateral Raise 3x10 (25) Nautilus Multi-Triceps 3x10 (110) Dumbbell Front Raise 3x10 (30) Machine Triceps Kickback 3x10 (180) Rope Triceps Pushdown "Dealers Choice" 10x10 (no rest) (partner picks weight each set)

 Post Meet Hypertrophy Cycle 

Cybex Leg Press 
3x10 (270) 

Dynabody Super Squat 
3x10 (270) 

Flex Leg Extension 
3x10 (90) 

3 rounds:
15 Reverse Hyper (180) 
15 Nautilus Ab (120) 

 Hypertrophy Cycle 

Incline Bench Press 
3x10 (185) 

Tempo Floor Dumbbell Fly (:04 ecc)
3x10 (50)

Weighted Dip
3x10 (45) 

Cross Bench Pullover 
3x10 (80) 

EZ Bar Curl 
3x10 (85) 

Overhead Triceps Extension 
3x10 (85) 

Triceps Pushdown 
4x20 (105) 

 Post Meet Cycle

Cable High Row 
5x10 (255) 

Wide Grip Pulldown 
5x10 (130)

Cable Seated Row
5x10 (130)

Nautilus Rear Delt Fly 
5x10 (50)

Nautilus Multi-Biceps 
5x10 (80) 

 Post Meet Cycle

Close Grip Power Press 
5x10 (140)

Hammer Strength Incline Press 
5x10 (90)

Dynamic Fitness Triceps Kickback
5x10 (70)

Icarian Standing Lateral Raise 
5x10 (30) 

Nautilus Multi-Triceps 
5x10 (80) 

Plate Raise 
5x10 (35)