Cycle 4/Week 3

Back Squat
8(135) 5(185) 3(225) 1(275-275) 1(315-315-315) 

 

 

 Cycle 4/Week 3

Bench Press
8(135) 5(185) 3(225) 1(225-275-315) 5(315)

Sling Shot Bench Press
2(335-355-375)

Dumbbell Fly
8(40-50-60)

Weighted Dip
5(0-25-45-70) 1(90-115-135) 4(160) 

Magnum Biangular Row
8(180-230) 6(270-320) 

Reverse Grip Curl
12(65-65-65-65)

 

 

Cycle 4/Week 2

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

Standing Shoulder Press
5(95-115-135-135-155)

3 rounds:
8 Front Plate Raise (45)
8 Plate Side to Side (45) 

Cable Triceps Pushdown (Larry Scott Bar)
12(80-80-80) 

 

 

 Cycle 4/Week 2
Bench Press
8(135) 5(185) 3(225) 1(225-275-315) 5(315) 

Sling Shot Bench Press
2(355-355) 

Dumbbell Fly
8(45-55-65-80) 

Weighted Dip
5(0-25-45-70) 1(90-115) 5(135) 

Barbell Curl
6(65-95-115) 

 

 

Cycle 4/Week 1

Bent Barbell Row
8(135) 6(185) 2(205) 6(225) 

Weighted Chin-up
3(0-10-20-30) 1(40) 3(50)

Magnum Biangular Row
8(180) 6(270) 8(230)

Deadlift
8(135) 5(185) 3(225) 1(275) 3(315-315-315)

4 rounds:
12 Dumbbell Shrug (60)
12 Nautilus Rear Delt (50)
(alternate rounds with a partner)

Weighted Back Extension (45 degree)
12(25-25-25)

 Cycle 4/Week 1

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

Standing Shoulder Press
5(95-115-135) 1(165) 5(185) 

4 rounds:
8 Plate Front Raise (45)
8 Plate Side to Side (45)
(alternate rounds with a partner) 

Skull Crusher
8(65-85-115-145)

Cable Triceps Pushdown (Larry Scott Bar)
12(70-70-70-70)

 

 

 

 

Cycle 4/Week 1

Back Squat
8(135) 5(185) 3(225) 1(275) 3(315-315-315)

Super Squat
5(360) 10(450)

Flex Kneeling Hamstring Curl
12(40) 10(40) 8(40) 

Leg Press
10(270) 15(360)

Standing Calf Raise
20(140-140-140)