Cycle 4/Week 2

Back Squat 
5(135) 3(225) 1(315-365-405-405) 2(455) 5(405)

Walk Out 
1(585) 

Back Extension
2x10 (0)

 Cycle 4/Week 2 (peaking)

Bench Press
8(135) 5(185) 3(225) 1(245-275-315)

Pause Bench Press
1(365) 

Bench Press
3(335) 

Sling Shot 
1(405) 

Bisolator 
15(90) 12(105) 10(120) 8(135) 

Incline Sit-up 
2x10 (0) 

 Cycle 4/Week 1 (peaking)

Deadlift
5(135) 3(225) 1(315-365-405-455-495) 2(525)

Bent Barbell Row 
8(135-185-225) 

Single-Arm Hammer Strength Low Row 
8(270-360)

Band Pull Apart 
2x30 (red) 

Weighted Back Extension
2x10 (25) 

 Cycle 4/Week 1 (peaking)

Close Grip bench Press
5(135-185-225-245) 

Standing Shoulder Press
5(95-115-135-155)

Weighted Dip 
5(0-45-90-90)

JM Press
8(65-85-105-155)

Weighted Plank Hold
:20 (90-135) 

 Cycle 4/Week 1 (peaking)

Back Squat 
5(135-185) 3(225) 1(275-315-365-405) 3(440) 5(365) 

Walk Out 
1(545) 

 Cycle 4/Week 1 (peaking) 

Bench Press
8(135) 5(185) 3(225) 1(245-275-315) 

Pause Bench Press
1(350) 

Bench Press
4(330)

Sling Shot Bench Press 
1(405-405) 5(355) 

Bisolator 
15(90) 12(105) 10(120) 8(135) 

Incline Sit-up 
2x10 (0) 

 Cycle 3/Week 4 (deload)

Deadlift
8(135) 5(225) 3(275) 1(315-365-405)

Single-Arm Hammer Strength Low Row
8(270-270)

Single-Arm Hammer Strength Front Pulldown
8(180-180)

Back Extension 
10(0-0)

Side Hold
2x :20 (0)

Band Pull Apart 
2x30 (red)