Cycle 1/Week 4 (deload)

Reverse Grip Bench Press
5(135-185-205-225) 

Upright Row 
12(45-65-65)

Dip 
3x8 (0) 

3 rounds: 
12 Nautilus XPLoad Dip (230) 
12 Nautilus Preacher Curl (50) 
(alternate rounds with a partner) 

Flex Lateral Raise 
15(60-60) 

 Cycle 1/Week 4 (deload)

Back Squat 
8(135-185) 5(225) 3(275) 2(325-325)

Good Morning 
8(65-95-95)

40yd Walking Lunge (0) 

1:00 Plank Hold (0) 

 Cycle 1/Week 4 (deload)

Bench Press
8(135) 5(185) 3(225) 5(245)

Sling Shot Bench Press
2(295-295) 

Bent Barbell Row 
8(135-185-185)

Chin-up 
5(0-0-0)

2 rounds:
15 Pec Deck (45) 
15 Rear Delt Fly (40) 

 Cycle 1/Week 3

Deadlift 
5(135-225-315) 1(365) 5(425)

Rack Pull
5(455) 

4 rounds: 
20 Barbell Shrug (225) 
20 Band Pull Apart
(alternate rounds with a partner) 

Magnum Biangular Row
12(180-180-180)

2 rounds:
20 Reverse Hyper (270) 
20 Nautilus Ab (150)
(alternate rounds with a partner) 

 Cycle 1/Week 3

Reverse Grip Bench Press
5(135-185-205-225) 

Bradford Press 
8(65-85-105-135)

Weighted Dip 
8(0-25-45) 1(90) 8(135)

2 rounds:
8-12 Cybex Shoulder Press (90)
8 Tempo Dumbbell Lateral Raise (:04 ecc) (30)
8-12 Flying Dip (130)
(alternate rounds with a partner) 

4 rounds:
8 Rolling Dumbbell Triceps Ext (50)
8 Cross Body Hammer Curl (50) 
(alternate rounds with a partner) 

Nautilus Plate Load Preacher Curl
12(50-50) 

 Cycle 1/Week 3

Back Squat 
5(135-185-250) 1(300) 5(350)

Walk Out 
1(475) 

Pause Squat
3(300) 

Good Morning
8(95-115-185) 

2 rounds: 
12 Tempo Flex Prone Hamstring Curl (:04) (75) 
8 Steps Barbell Balking Lunge (each leg) (95) 

Weighted Plank Hold 
2x :30 (90) 

 Cycle 1/Week 3

Bench press
8(135-185-225) 1(245) 8(265) 

Wide Grip Bench Press
5(245)

Sling Shot Bench Press
3(315-315)

Bent Dumbbell Row 
8(50-60-70-120)

2 rounds: 
8-12 Hammer Strength Incline Press (180) 
8 Tempo Pec Deck (:04 ecc) (80) 
8-12 Flex Leverage Chest Press (180) 
(alternate rounds with a partner) 

2 rounds: 
8-12 Nautilus Xpload Pulldown (230) 
8 Tempo Nautilus Plate Load Pullover (:04 ecc) (150) 
8-12 Cable Seated Row (170) 
(alternate rounds with a partner) 

Nautilus Rear Delt Fly 
20 (50-40)