Back Squat
5(135) 3(185) 1(225)
1(275-315-365-405-455-495) 

 

 

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335-365-405x-405x) 

Bench Press
21 (225) 

Can Opener Biceps Curl
15(25-25-25-25) 

 

 

Deadlift
1(315-365-405-385-335)

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

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

Weighted Plank Hold
2x :30 (90) 

 

 

Dynamic Bench Press
5x2 (225) 

Standing Shoulder Press
8(95) 5(115) 3(135)
1(165-185-205-225) 

Weighted Dip
5(0-45-90) 

Can Opener Triceps Pushdown
15(50-50)

Cybex Shoulder Press
15(50-50) 

Sit-up
50 (0) 

 

 Back Squat
8(135) 5(185) 3(225)
1(275-315-365-405-425) 3(405) 

Pendulum Hip Press
6(360-360-360)

Nordic Curl
2x4 (0)

Russian Twist
20(35-35) 

 

 

 Cycle 4/Week 3

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335-355-375) 3(355)

Sling Shot Bench Press
1(415-415) 

Alternating Arm Dumbbell Curl
8(55-55)

Can Open Curl
12(30) (narrow)
8(30) (wide)

Med Ball Sit-up
20(20-20)

 

 

 Cycle 4/Week 2 (peaking)

Deadlift
10x1 (315)
(rest :30 between sets) 

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

Hammer Strength Front Pulldown
10(140) 8(180) 6(270) 

Hammer Strength Row
5(450-450)

Back Extension
15(0-0)

Weighted Plank Hold
2x :30 (70)