Cycle 4/Week 2 (peaking) 

Dynamic Bench Press
7x2 (235) 

Standing Shoulder Press
8(950 5(115) 3(135)
1(165-185-205-215) 3(205) 

Weighted Dip
5(90-90)

Skull Crusher
8(65-85-105-155)

Cybex Shoulder Press
15(50-50)

Can Opener Biceps Curl
15(25-26) 

Can Opener Triceps Pushdown
15(50-50)

Sit-up
100

 

 

 Cycle 4/Week 2 (peaking)

Back Squat
8(135) 5(185) 3(225)
1(275-315-375-405) 3(375) 

Pendulum Hip Press
6(360-450)

Dynabody Leg Press
6(360-590)

Dynabody Hip Thrust
8(360-590)

Nordic Curl
2x3 (0) 

Russian Twist
2x20 (35) 

 

 

 Cycle 4/Week 2 (peaking)

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335-355) 3(335)

Sling Shot Bench Press
1(395-395) 

Dynabody Power Press
5(230-320)

Flex Pec Deck
15(100-100-100)

Alt-Arm Dumbbell Curl
8(50-50-50)

Single-Arm Dumbbell Preacher Curl
10(25-25) 

Med Ball Sit-up
20(20-20)

 

 

 Cycle 4/Week 1 (peaking)

Deadlift (overhand)
1(365-405-455-425-365) 

Bent Dumbbell Row
6(80) 8(120) 6(100)

Hammer Strength Front Pulldown
10(140) 8(180) 6(230)

Flex Leverage Row
5(230-230)

Back Extension
2x15 (0)

Weighted Plank Hold
2x :30 (45)

 

 

Cycle 4/Week 1 (peaking)

Dynamic Bench Press
9x2 (245)

Standing Shoulder Press
8(95) 5(115) 3(135)
1(165-185-205) 3(185)

Weighted Dip
3x5 (90)

Skull Crusher
8(65-85-105-155)

Cybex Shoulder Press
15(50-50)

Cable Triceps Pushdown
15(70-70)

Sit-up
100 (0)

 

 

 Cycle 4/Week 1 (peaking)

Back Squat
8(135) 5(185) 3(225)
1(275-315-355-375) 3(355)

Leg Press
6(360-450-540)

Hip Thrust
8(360-450-540)

Nordic Curl
3x4 (0) 

Russian Twist
20(25-25) 

 

 

 Cycle 4/Week 1 (peaking)

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335) 3(315) 

Sling Shot Bench Press
1(375-375)

Dynabody Power Press
5(180-230-270)

Alternating Arm Dumbbell Curl
8(45-45-45-45)

Single-Arm Standing Preacher Curl
12(25-25) 

Flex Pec Deck
15(100) 12(100) 9(100)

Med Ball Sit-up
20(20-20)