Cycle 4/Week 1

Bench Press
8(135) 5(185) 3(225) 1(225-275-295) 5(295) 

Sling Shot Bench Press
2(335-335) 

Dumbbell Fly
8(45-55-65-75)

Weighted Dip
5(0-25-45-70) 1(90) 5(115) 

Barbell Curl
6(65-95-115-135)

Reverse Grip Curl
12(65-65-65-65) 

 

 

3 rounds:
20yd Sled Push Shuttle 135lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200yd Recovery Walk
(alternate shuttles with a partner) 

 

 

Deload Week 

Nautilus Plate Load Pullover
8(150-150)

Bent Barbell Row
8(135-185-185)

Chin-up
8(0-0)

Single-Arm Nebula Row
8(180-180)

Nautilus Rear Delt Fly
12(50-50)

 

 

Deload Week

Reverse Grip Bench Press
8(135) 5(185) 3(205) 3(225) 

Dumbbell Shoulder Press
8(40-40)

Upright Row
8(65-65) 

Skull Crusher
8(65-65) 

Rope Triceps Pushdown
8(70-70) 

 

 

Deload Week

Back Squat
8(135) 5(185) 3(225-255-275) 

Dynabody Super Squat
8(270-270) 

Cybex Kneeling Hamstring Curl
12(25-25) 

Leg Press
15(180-180) 

Standing Calf Raise
20(100-120)

 

 

Deload Week 

Bench Press
8(135) 5(185) 3(225) 2(245) 3(265)

Sling Shot Bench Press
1(295-295-295) 

Dumbbell Fly
8(40-40)

Dip
8(0-0)

Reverse Grip Curl
12(65-65)

 

 

4 rounds:
20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner) 

4 rounds:
80yd Sled Pull Shuttle 135lbs
(alternate shuttles with a partner)

4 rounds:
20yd Sled Push Shuttle 225lbs
(alternate shuttles with a partner)