Deload Week 

Bench Press
8(135) 5(185-205-225) 3(255)

Sling Shot Bench Press
1(275-295-315-315-315)

Hammer Strength Incline Press
12(180) 

Flex Leverage Chest Press (plate load) 
12(180)

Hammer Strength Wide Chest 
12(180)

Polaris Pec Deck 
12(90)

Flex Lateral Raise 
12(60) 

Flex Triceps Extension 
12(100)

 

Hammer Strength Incline Press
8(90-140-180)

Close Grip Bench Press
5(135-185-205-225-245)

Weighted Dip 
5(45-90-135 3(180) 5(135-90)

Pullover & Press
6(65-85-105-195) 

Nautilus Pullover (plate load)
6(100-150-200-275) 

Flex Leverage Chest Press (plate load) 
8(180) 6(230) 5(270)

Barbell Curl 
6(45-65-95) 1(115) 6(155) 

Single-Arm Nautilus Multi-Biceps 
12(100) 10(110) 

Weighted Chin-up 
3(25-45-70-90-90-70-45-25)

Flex Leverage Seated Row (plate loaded) 
6(90-180-225-270-225)

Single-Arm Hammer Strength Front Pulldown 
6(180-230-270)

Single-Arm Hammer Strength Low Row 
6(180-270-450)

Hammer Strength Standing Shrug 
8(180-270-360-270-180)

Wide Pull-up 
8(0-0-0)

Flex Rear Delt Fly 
20(100-100)
__________________________________________

6 rounds:
60yd Shuttle Run 
60yd Sled Push Shuttle 135lbs
60yd Shuttle Run 
60yd Farmers Walk Shuttle 53lbs
(alternate rounds with a partner)

Hammer Strength Incline Press 
8(90-140-180-230)

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

Sling Shot Bench Press 
1(275-315-335-355-375)

Tempo Bench Press (:04 ecc) 
8(135-175-190-225) 

Tempo Dumbbell Fly (:04 ecc) 
8(50-60-70)

Tempo Weighted Dip (:04 ecc) 
8(25-45-70)

Tempo Dumbbell Shoulder Press (:04 ecc)
8(50-60-70)

Tempo Alternating Front & Side Lateral Raise (:04 ecc) 
8(15-15-15) (both ways) 

Tempo Dumbbell Overhead Triceps Extension (:04 ecc)
8(80-90-100)

Tempo Skull Crusher (:04 ecc) 
8(65-85-115)

Flex Leverage Chest Press (plate loaded) 
10(180) 8(180)

 

Flex Leverage Chest Press (plate loaded)
10(90-140-180)

Close Grip Bench Press 
5(135-185-205-225-245)

Weighted Dip 
5(45-90-135-160-135)

Pullover & Press 
6(65-85-105-175)

Nautilus Plate Load Pullover 
6(100-150-200-250)

Barbell Curl 
6(65-95-115-145)

Gibson Preacher Curl 
10(30-30-30-30)

Weighted Chin-up
3(0-0-25-45-80-70)

Flex Leverage Seated Row (plate loaded)
6(90-180-270-230)

Single-Arm Hammer Strength Front Pulldown 
6(180-230-290-270)

Single-Arm Hammer Strength Low Row
6(180-270-410-360)

Hammer Strength Standing Shrug 
8(180-270-410-360)

Wide Grip Pull-up 
8(0-0-0)

Flex Rear Delt Fly 
15(100-100-100)
____________________________________________ 

5 rounds:
20yd Shuttle Run 
20yd Sled Push Shuttle 180lbs
20yd Shuttle Run 
(alternate rounds with a partner) 

4 rounds:
40yd Shuttle Run 
40yd Sled Push Shuttle 135lbs
40yd Shuttle Run 
(alternate rounds with a partner) 

3 rounds:
60yd Shuttle Run 
60yd Sled Push Shuttle 90lbs
60yd Shuttle Run 
(alternate rounds with a partner)

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

Bench Press
8(135) 5(185-225-225)

Sling Shot Bench Press
3(275-315-335-355)

Tempo Bench Press (:04 ecc)
8(135-175-190-215)

Tempo Dumbbell Fly (:04 ecc) 
8(45-55-65)

Tempo Weighted Dip 
8(25-45-70)

Tempo Dumbbell Shoulder Press
8(50-60-70)

Tempo Alternating Front & Side Raise (:04 ecc)
8(10-15-20) (each way)

Tempo Dumbbell Overhead Triceps Extension (:04)
8(70-80-90)

Tempo Skull Crusher (:04 ecc)
8(65-85-115)