Cycle 2/week 5
Chest & Biceps 

Incline Bench Press 8(135) 5(155) 1(185) 1(205) 2x8(225) Weighted Dip 8(0) 8(25) 5(45) 1(90) 2x8(115) Body Masters Incline Press 8(160) 8(180) 8(200) 8(220) 4 rounds: 25 Cable Fly (50) 25 Triceps Pushdown (90) EZ Bar Preacher Curl 4x12 (65) 4 rounds: 10 Isolator (60) 2 Wrist Roller (45)

 Cycle 2/Week 4
Back & Biceps 

Hammer Strength Front Pulldown 8(140) 8(180) 2x8(230) Nautilus Pullover 8(50) 8(100) 8(225) 6(225) Single-Arm Low Row 8(230) 2x8(410) Magnum Biangular Pulldown 8(180) 2x8(290) 4 rounds: 20 Nautilus Rowing Torso (50) 20 Rope Cable Curl (70)

Cycle 2/Week 4
Shoulders & Triceps 

Close Grip Bench Press 8(135) 8(185) 1(205) 1(225) 2x8(235) Standing Overhead Press 8(95) 8(115) 1(135) 1(155) 2x8(175) Body Masters Shoulder Press 10(70) 10(100) 10(130) 10(160) Flex Pec Fly 12(120) 12(140) 12(160) 12(140) EZ Bar Skull Crusher 4x15(80) 4 rounds: 15 Icarian Standing Lateral Raise (55) 20 Triceps Pushdown (100) Flex Ab Machine 3x15(120)

Cycle 2/Week 4
20 Rep Squat 

Back Squat 
20(315) 

Hamtractor 
20(240) 

Cycle 2/Week 4
Chest & Biceps

Incline Bench Press
8(135) 8(155) 1(185) 2x8(215)

Weighted Dip
8(0) 8(25) 8(45) 1(70) 2x8(100)

Body Masters Incline 
8(140) 8(160) 8(180) 8(200)

4 rounds:
20 Cable Fly (50)
20 Pushdown (75)

EZ Bar Preacher Curl
4x12 (65) 

Bisolator 
4x12 (60) 

Wrist Roller
3x2(45)

Cycle 2/Week 3
Back & Biceps 

Hammer Strength Front Pulldown 8(90) 8(140) 2x8(220) Nautilus Pullover 8(50) 8(100) 2x8(200) Single-Arm Hammer Strength Low Row 8(180) 2x8(360) Magnum Biangular Pulldown 8(180) 2x8(270) 4 rounds: 15 Nautilus Rowing Torso (50) 20 Rope Cable Curl (70)

 Cycle 2/Week 3
Shoulders & Triceps

Close Grip Bench Press 8(135) 8(185) 1(205) 2x8 (225) Standing Overhead Press 8(95) 8(115) 1(135) 2x8(165) Flex Pec Fly 12(120) 12(140) 12(160) 10(180) EZ Bar Skull Crusher 4x15(75) Icarian Standing Lateral Raise 4x15(45) Triceps Pushdown 4x20(100)

Cycle 2/Week 3
Legs 

Squat 20(275) Hamtractor 4x12(180) Flex Ab 4x15(105)

Cycle 2/Week 3
Chest & Biceps

Incline Bench Press
8(135) 8(155) 1(185) 2x8(205) 

Weighted Dip
8(0) 8(25) 8(45) 2x8(90) 

Body Masters Incline Press
10(130) 10(150) 10(170) 10(190)

Cable Fly 
4x20(50)

EX Bar Preacher Curl
4x12(65) 

Bisolator
4x12(60) 

Cycle 2/Week 2
Back & Biceps

Hammer Strength Front Pulldown
8(90) 8(140) 2x8(200)

Nautilus Pullover 
8(50) 8(100) 2x8(175) 

Hammer Strength Low Row
8(180) 2x8(320)

Magnum Pulldown
8(140) 2x8(250)

4 rounds:
15 Nautilus Rowing Torso (50)
15 Rooe Cable Curl (70)

45° Back Extension
2x15 (0)

Cycle 2/Week 2 Lower Body

Back Squat  20(225)

Hamtractor 15(165) 12(180) 10(195) 8(210) Flex Ab Machine 3x15 (120)

Cycle 2/Week 2 Chest & Biceps

Incline Bench Press 8(135) 8(155) 2x8(195) Weighted Dip 8(0) 8(25) 8(45) 2x8(80) Body Masters Incline Press 12(140) 12(160) 12(180) 12(200) Polaris Cable Fly 4x15 (50) EZ Bar Preacher Curl 4x12 (65) Bisolator 2x15(60) 2x12(60)

 Cycle 2/Week 1

Hammer Strength Front Pulldown 8(90) 8(140) 2x8(180) Nautilus Pullover 8(50) 8(100) 2x8(150) Hammer Strength Low Row 8(180) 8(230) 2x8(270) Magnum Biangular Pulldown 8(140) 8(180) 2x8(230) Nautilus Rowing Torso 4x15(50) Rope Cable Curl 4x15(60) 45° Back Extension 2x15(0)

 Cycle 2/Week 1

Close Grip Bench 8(135) 8(185) 2x8(205)

Standing Overhead Press 8(95) 8(115) 2x8(145) Polaris Pec Deck 4x12(80) EZ Bar Skull Crusher 4x15 (65) Icarian Standing Lateral Raise 4x15 (35) Triceps Pushdown 20(70) 20(80) 20(90) 20(100)

 Cycle 2/Week 1
20 Rep Squat 

Back Squat 20(185) Hamtractor 15(105) 12(135) 10(165) Nautilus Ab 3x15 (130)

 Cycle 2/Week 1
Chest & Biceps 

Incline Bench Press 
8(135) 1(155) 2x8(185) 

Weighted Dip 
8(0) 8(25) 8(45) 2x8(70) 

Body Masters Incline Press 
12(120) 12(140) 12(160) 

Cable Fly 
3x15 (50) 

EZ Bar Curl 
4x12 (65) 

Single-Arm Bisolator
4x15 (45) 

IronMind Gripper 
3x30 (50)