Cycle 1/Week 2

Bench Press
8(135) 5(185) 3(225) 1(245) 10(265)

Dumbbell Incline Press
8(60-70-85)

Flex Pec Deck 
8(140-140-140)

Flex Leverage Chest Press
8(140-180-250)

Incline Dumbbell Curl 
8(30-35-45)

Nautilus Multi-Biceps 
12(90-90-80)

Russian Twist 
15(45-45)

Cycle 1/Week1 

Deadlift 
5(135) 

Rack Pull (BK)
5(275-275-275)

Weighted Chin-up 
5(0-10-20-30)

Nautilus Super Pullover 
8(150-180-210)

Bent Dumbbell Row 
8(60-70-80)

Dumbbell Rear Delt Fly 
3x12 (15)

Hammer Strength Gripper 
3x30 (90)

AB Wheel 
2x10 (0)

 Cycle 1/Week 1

Reverse Grip Bench Press
8(135) 5(185) 8(205)

Dumbbell Shoulder Press
8(40-50-60)

Weighted Dip 
8(0-25-45-70)

Cybex Shoulder Press
8(50-70-90)

Dumbbell Skull Crusher 
8(30-40-50)

Spreader Bar Triceps Pushdown
12(70-70-70)

Band Triceps Pushdown
100 (red)

 Cycle 1/Week 1
Back Squat
8(135) 5(185) 3(225) 8(245)

Nordic Curl
3x4 (0)

Pendulum Hip Press
8(360-450-540)

Leg Extension
8(105-135-165)

Reverse Hyper
30(180) 20(180)

Tempo Nautilus AB (:04 ecc)
12(80-90-100)

 

 

 

 

 Cycle 1/Week 1
Bench Press
8(135) 5(185) 3(225) 10(245)

Dumbbell Incline Press
8(60-70-80)

Flex Pec Deck
3x8 (120)

Flex Leverage Chest Press
8(140-180-230)

Incline Dumbbell Curl
8(30-35-40)

Single-Arm Nautilus Multi-Biceps
3x12 (90)

Can Opener Biceps Curl
3x12 (25)

 

 Deadlift
5(135) 3(225)
1(315-405-455-495-545)

Nautilus Pullover
12(150) 8(200-200)

 

Standing Shoulder Press
8(95) 5(115) 3(135)
1(155-175-195-225-245x-235)

Weighted Dip
15 (90)

Cybex Shoulder Press
12(50) 8(70) 4(100)