Cycle 5/Week 3

Dynabody Super Squat
8(90) 6(180) 4(270) 

Back Squat
3(295-335-385-365-315)

Hip Thrust
15(270-270)

Single-Leg Hamstring Curl
12(50-50-50)

Single-Leg Standing Calf Raise
20(0) 15(0) 10(0) 30(0 both legs) 

 

 

Cycle 5/Week 3 

Bench Press
3(265-305-345-325-285)

Sling Shot Bench Press
1(365-385-405) 

Weighted Dip
5(0-25-45-90)

Cross Body Hammer Curl
8(35-40-45-50)

Skull Crusher
8(65-85-105-125) 

 

 

Cycle 5/Week 2

Deadlift
5(250-295-335-315-275)

Bent Dumbbell Row
8(80) 10(100) 8(90) 

Hammer Strength Front Pulldown
6(140-180-230) 12(180)

Magnum Biangular Row
6(180-230-270 neutral)  12(140 wide)

Prone Incline Delt Raise
12(10-10-10-10) 

Back Extension
15-12-10

 

 

Cycle 5/Week 2

Blokz Bench Press
8(135-135) 5(185) 3(225) 3(245-245-245)

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155-175) 5(185) 

Weighted Dip
5(0-25-45)

Alt Side & Front Delt Raise
8(20-20-20) (both ways) 

Rope Triceps Pushdown
8(80-80-80-80) 

Converging Shoulder Press
12(50-50-50)

Tube External Rotation
2x15

Tube Lateral Raise
2x15 

 

 

Cycle 5/Week 2

Super Squat
6(90-180-270)

Back Squat
5(250-295-335-315-275)

Hip Thrust
15(270-270)

Kneeling Hamstring Curl
12(50-50-50)

Standing Calf Raise
20(120) 15(160) 10(200) 20(140)

 

 

Cycle 5/Week 2

Bench Press
5(225-265-305-285-245) 

Sling Shot Bench Press
1(335-365-385)

Weighted Dip
5(0-25-45-90-90)

Cross Body Hammer Curl
8(35-40-45-50)

Skull Crusher
8(65-85-105-105) 

Flex Leverage Chest Press
12(140-140-140)

Tube External Rotation
2x20

Tube Lateral Raise
2x20 

 

 

 Cycle 5/Week 1

Deadlift
8(205-250-295-275-225)

Bent Dumbbell Row
8(80) 10(100) 8(90)

Hammer Strength Front Pulldown
8(140-180-230)

Magnum Biangular Row
8(180-230)
6-6-6 (180) Wide-Supinated-Neutral (no rest)

Prone Incline Lateral Raise
4x12 (12.5)

Back Extension
15-12-10 (0)