Cycle 2/Week 4 (deload)

Deadlift 
8(135) 5(225) 3(315) 1(405-455)

Good Morning 
8(Bar-95-135)

Standing Hammer Strength Row
12(180-180)

Ab Wheel
2x12 

 Cycle 2/Week 4 (deload)

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

Standing Shoulder Press
8(95-115-135)

Dip 
8(0-0-0)

Single-Arm Nautilus Multi-Biceps
12(90-100)

Decline Skull Crusher
12(80-80)

 Cycle 2/Week 4 (deload)

Back Squat 
8(135) 5(225) 3(315) 1(335-375)

Cybex Squat Press
8(270-360-450)

40yd Walking Lunge (0)

1:00 Plank Hold (0) 

 Cycle 2/Week 4 (deload) 

Bench Press
5(135-185-225) 1(245-265) 2(285-285)

Sling Shot Bench Press
2(315-315) 

Chin-up 
5(0-0-0)

Flex Seated Row 
12(140-140)

Prone Incline Rear Delt Fly 
15(15-15) 

 Cycle 2/Week 3

Deadlift 
8(135) 5(225) 3(315) 1(405-455) 5(495)

Pause Deadlift (BK) 
3(365) 

2 rounds:
15 Barbell Shrug (275) 
20 Band Pull Apart
(alternate rounds with a partner) 

Good Morning 
6(95-135-185-225)

Pendulum Hip Press
6(270-360-450-540)

Flex Leverage Row
8(180) 6(225) 5(270) 

Ab Wheel 
1x20 

 Cycle 2/Week 3

Reverse Grip Bench Press
5(135-185-225) 1(245) 5(275) 

Upright Row 
8(45-95-115-135)

Weighted Dip 
5(0-45-90) 1(135) 5(180) 

4 rounds:
8 Skull Crusher (65-85-105-195) 
10 EZ Bar Biceps Curl (65) 
(alternate rounds with a partner) 

3 rounds: 
10 EZ Bar Front Raise (65) 
10 EZ Bar Front Press (65) 
(alternate rounds with a partner) 

15-12-10
Nautilus Plate Load Biceps Curl (35) 
Nautilus Plate Load Triceps Ext. (50)
(alternate rounds with a partner) 

 Cycle 2/Week 3

Back Squat 
8(135) 5(225) 3(275) 1(315-365) 5(415)

Walk Out 
1(545) 

Pause Squat 
3(365) 

Walking Lunge
6(45-95-135-185) (each leg)

2 rounds:
20 Reverse Hyper (410) 
20 Nautilus Ab (180)