Cycle 2/Week 3

Bench Press
5(135-185-225) 1(245-265-285) 5(305)

Sling Shot Bench Press
2(365-365)

Pause Bench Press
3(265) 

Bent Barbell Row 
6(135-185-225-275-315)

Weighted Chin-up
5(0-10-20) 1(30-40-50) 5(60) 

Standing Hammer Strength Row 
12(230-230)

100 Band Pull Apart 

 Cycle 2/Week 2

Deadlift 
8(135) 5(225) 3(315) 1(405) 5(465)

Pause Deadlift 
3(335) 

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

Good Morning 
10(95) 8(135) 6(205) 

Hip Press 
10(370) 8(360) 6(450) 

Hammer Strength Low Row
12(270-270) 

Ab Wheel 
2x15 (0) 

 Cycle 2/Week 2

Reverse Grip Bench Press
5(135-185-225-255)

Upright Row 
8(45-65-95-125)

Weighted Dip 
5(0-45-90) 1(135) 5(160)

4 rounds:
8 Skull Crusher (65-85-105-155)
10 EZ Bar Curl (65) 
(alternate rounds with a partner) 

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

15-12-10
Nautilus Plate Load Biceps (50) 
Nautilus Plate Load Triceps (50) 
(no rest between rounds) 

 Cycle 2/Week 2

Back Squat 
8(135) 5(225) 3(315) 1(365) 7(385) 

Walk Out 
1(525)

Pause Squat 
3(315) 

Walking Lunge
6(45-95-155)

2 rounds: 
20 Reverse Hyper (360) 
20 Nautilus Ab (170) 

 Cycle 2/Week 2

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

Sling Shot Bench Press
2(355-355)

Pause Bench Press
3(245) 

Bent Barbell Row 
8(95-135) 6(185-275) 

Weighted Chin-up 
5(0-10-20) 1(30-40) 5(50) 

Flex Leverage Row 
12(180-180)

100 Band Pull Apart

 Cycle 2/Week 1

Deadlift 
8(135) 5(225) 3(315) 1(365) 5(435) 

Pause Deadlift (BK)
3(315)

2 rounds: 
15 Barbell Shrug (275) 
20 Band Pull Apart

Good Morning 
12(95) 10(135) 8(185) 

Hip Press
12(270) 10(360) 8(450)

Magnum Biangular Row
12(180-180)

Ab Wheel 
2x12 (0)

 Cycle 2/Week 1

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

Upright Row 
8(45-65-95-115) 

4 rounds: 
5 Weighted Dip (0-45-90-135)
10 Ez Bar Curl (65) 
(alternate rounds with a partner) 

Skull Crusher 
8(65-85-105-125) 

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

15-12-10
Single-Arm Nautilus Multi-Biceps (80-90-100) 
Nautilus XPLoad Dip (180) 
(alternate rounds with a partner)