Cycle 5/Week 5 (Testing)

Bench Press
8(135) 5(185) 3(225)
1(225-275-315-335-365-405)

Bench Press
22(225) 

15-12-10-8
Hammer Strength Triceps Extension (50-60-70-80)
Single-Arm Nautilus Multi Biceps (80-90-100-110)

 

 

Cycle 5/Week 4

Deadlift
8(135) 5(185) 3(225) 1(275-315-335-365)

Hammer Strength Front Pulldown
8(90-140-180)

Magnum Biangular Row
8(140-180-230)
6(135-135-135) (wide-supinated-neutral) 

Nautilus Rear Delt Fly
12(50-50-50) 

 

 Cycle 5/Week 4

Bench Press
8(135-135) 5(185) 3(225) 

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

Weighted Dip
5(0-25-45)

Rope Triceps Pushdown
8(80-80-80) 

Converging Shoulder Press
12(50-50-50) 

 

 

Cycle 5/Week 4

Dynabody Super Squat
8(180-180)

Back Squat
8(135) 5(185) 3(225)
1(275-315-365-385-405-405)

Hip Thrust
15(270-270) 

Kneeling Hamstring Curl
12(50-50)

Standing Calf Raise
20(140-160)

 

 

Cycle 5/Week 4

Bench Press
8(135-135) 5(185) 3(225)
1(225-275-320-345-370)

Sling Shot Bench Press
1(385-405-425)

Weighted Dip
5(0-25-45-70)

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

Skull Crusher
8(65-85-105)

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

 

 

Cycle 5/Week 3

Deadlift
3(315-365-405-375-335)

Bent Dumbbell Row
8(80) 10(100) 8(90)
(load constant for entire cycle)

Hammer Strength Front Pulldown
8(180) 6(230) 4(270) 

Magnum Biangular Row
8(180) 6(230) 4(270)
6(180-180-180) (wide-supinated-neutral)

Nautilus Rear Delt Fly
12(50-50-50-50)

Reverse Hyper
20(50-50) 

 

 

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

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155-175) 5(195) 

Weighted Dip
5(0-25-45)

Alternating Side & Front Raise
8(20-20-20) (both ways)

Rope Triceps Pushdown
8(80-80-80-80) 

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