Cycle 1/Week 3

Back Squat 
8(135) 5(185) 3(225)

Pause Back Squat 
1(295-345-365)

Back Squat
5(345)

Walk Out 
1(485) 

Good Morning 
8(95-115-135)

Bulgarian Split Squat 
8(0-0-0) 

Single-Leg Standing Calf Raise 
15(0-0)

 Cycle 1/Week 3

Bench Press
8(135) 5(185) 3(225) 

Pause Bench Press
1(265-285-305)

Bench Press
8(285) 

Sling Shot Bench Press
5(325-325)

Spoto Press
8(225-225)

Alternating Arm Dumbbell Curl
8(35-40-45-60)

4 rounds:
Biceps 21's 
(alternate rounds with partners) 

 Cycle 1/Week 2

Deadlift 
5(135) 3(225) 1(275) 5(315) 

Rack Pull
5(435)

Static Hold 1" Off Ground
1x :08 (185) 

Bent Dumbbell Row 
8(60-70-80-100)

Nautilus Plate Load Pullover
8(100-125-150-200)

3 rounds:
15 Nautilus Rear Delt Fly (50)
12 Neutral Grip Pulldown (140)

2 rounds:
20 Reverse Hyper (205)
20 Nautilus AB (80) 

 Cycle 1/Week 2

Close Grip Blokz Bench Press
5(135-185-205-225-245)

Dumbbell Shoulder Press
8(40-50-60-75)

Weighted Dip 
8(0-25-45) 1(90) 8(115)

3 rounds:
8 Dumbbell Lateral Raise (25) 
8 EZ Bar Front Raise (65)
(alternate rounds with a partner) 

Overhead Triceps Extension 
8(65-85-105) 6(145)

Rolling Dumbbell Triceps Extensions
15(30) 12(35) 10(40) 8(45)

 Cycle 1/Week 2

Back Squat 
8(135) 5(185) 3(225)

Pause Back Squat 
1(295-315-345)

Back Squat 
5(315)

Walk Out 
1(455)

Good Morning 
8(115-115)

Bulgarian Split Squat 
8(0-0-0)

Single-Leg Calf Raise 
15(0-0)

Weighted Plank Hold 
2x:30 (90)

 Cycle 1/Week 2

Bench Press
8(135) 5(185) 3(225) 

Pause Bench Press
1(245-265-285)

Bench Press
8(265) 

Sling Shot Bench Press
5(305-305) 

Spoto Press
8(205-205) 

Tempo Dumbbell Fly (:04 ecc) 
8(30-40-50-65)

Alternating Arm Dumbbell Curl
8(35-40-45-55)

3 rounds
Biceps 21's (65) 
(alternate rounds with partners) 

 Cycle 1/Week 1

Deadlift 
5(135-225-275) 

Rack Deadlift 
5(405) 

Static Hold 1" Off Ground (:08)
1(135)

Bent Dumbbell Row 
8(60-70-80-90)

Nautilus Plate Load Pullover 
8(100-125-150-175) 

3 rounds:
15 Nautilus Rear DeltFly (50) 
12 Neutral Grip Cable Pulldown (130)

2 rounds: 
20 Reverse Hyper (180) 
20 Nautilus AB (70)