Cycle 2/Week 1

Bench Press 
8(135) 5(185) 3(225) 

Pause Bench Press
1(265-285-305)

Bench Press
5(285) 

Sling ShotBench Press
3(345)

Dumbbell Fly 
8(40-60-75)

Neutral Grip Dumbbell Floor Press
12(70) 10(80) 8(90) 

Barbell Curl
8(65-85-105-115)

Single-Arm Bisolator 
12(105) 12(90) 12(75) 

 Cycle 1/Week 4 (deload)

Deadlift 
5(135) 3(225) 1(315) 1(365-365-365)

Bent Barbell Row 
8(185-185)

Hammer Strength Low Row 
12(180-180)

Nautilus Rear Delt Fly 
15(50-50)

2 rounds:
20 Reverse Hyper (180) 
20 Nautilus AB (100)

 Cycle 1/Week 4 (deload)

Dynamic Bench Press
8x3 (225) 

Standing Shoulder Press 
8(95-95)

Dip 
8(0-0-0)

JM Press
8(95-95)

Rope Triceps Pushdown
12(60-60)

 Cycle 1/Week 4 (deload)

Back Squat 
5(135) 3(185) 1(225-275) 2(315-315)

Good Morning 
8(95-95) 

Bulgarian Split Squat 
8(0-0)

Flex Hamstring Curl
12(120-120)

Single-Leg Standing Calf Raise 
20(0-0)

 Cycle 1/Week 4 (deload)

Bench Press
5(135-185-225) 1(245) 5(265)

Sling Shot Bench Press
1(305-305-305)

Dumbbell Fly 
8(40-40)

Flex Leverage Chest Press
8(180-180)

Barbell Curl
8(65-65)

 Cycle 1/Week 3

Deadlift 
5(135) 3(225) 1(275-315) 5(345)

Rack Pull 
5(455) 

Static Hold 1" off ground
1x :08 (225) 

Bent Dumbbell Row 
8(60-70-80-120)

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

3 rounds:
15 Nautilus Rear Delt Fly (50) 
12 Neutral Grip Front Pulldown (150) 

2 rounds:
20 Reverse Hyper (230)
20 Nautilus AB (90) 

 Cycle 1/Week 3

Close Grip Blokz Bench Press
5(135-185-205-225-245-265)

Dumbbell Shoulder Press
8(40-50-60-80)

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(65-85-105-145)

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