Pump Cycle
Week 3

Nautilus Pullover 12(50) 10(100) 8(150) 8(200) Flex Leverage Row 12(90) 10(140) 8(180) 8(270) Magnum Biangular Pulldown 12(140) 10(180) 8(230) 8(320) Wide Cybex Row 3x20 (110) Nautilus Rear Delt Fly 3x20 (50) Rope Biceps Curl 3x20 (70)

 Pump Cycle 
Week 3

Close Grip Power Press 12(90) 10(140) 3(180) 8(270) Cybex Shoulder Press 12(50) 10(70) 8(110) Machine Kickback 3x15 (115) Dumbbell Lateral Raise 3x15 (25) Rope Triceps Pushdown 3x20 (75) Icarian Standing Lateral Raise 3x20 (30)

 Pump Cycle Week 3

Hammer Strength Incline Press 12(90) 10(140) 3(180) 8(270) Flex Leverage Chest Press 12(90) 10(140) 3(180) 8(270) Polaris Pec Deck 12(80) 10(90) 8(100) Polaris Cable Fly 3x15 (40) Single-Arm Nautilus Multi-Biceps 12(90) 10(100) 8(110) Flex Bisolator 15(75) 12(75) 10(75)

 Pump Cycle 
Week 2

Nautilus Pullover
10(50) 10(100) 10(175)

Flex Leverage Row
10(90) 10(140) 10(230)

Magnum Biangular Pulldown
10(140) 10(180) 10(270)

Wide Grip Cybex Row
3x20(100)

Nautilus Rear Delt Fly
3x20(50)

Rope Cable Curl
3x20(60) 

 Pump Cycle 
Week 2

Close Grip Power Press 
10(90) 10(140) 3(180) 10(230) 

Cybex Shoulder Press 
10(50) 10(70) 10(90) 10(90) 

Machine Triceps Kickback 
3x15 (90) 

Dumbbell Lateral Raise
3x15 (22.5) 

Icarian Overhead Triceps Extension 
3x15 (50) 

Icarian Standing Lateral Raise 
3x20 (30) 

Rope Triceps Pushdown 
3x20 (75) 

 

Pump Cycle Week 2

Hammer Strength Incline Press 10(90) 10(140) 3(180) 10(230)

Flex Leverage Chest Press 10(90) 10(140) 3(180) 10(230) Polaris Pec Deck 10(70) 10(80) 10(90) Cable Fly 3x15 (50) Single-Arm Nautilus Multi-Biceps 10(80) 10(90) 10(100) Flex Bisolator 15(60) 12(60) 10(60)

 Pump Cycle 
Week 1

Nautilus Pullover 
12(50) 12(100) 12(150) 

Flex Leverage Row 
12(90) 12(140) 12(180) 

Magnum Pulldown 
12(135) 12(180) 12(205) 

Wide Grip Cybex Row 
2x20 (80) 

Nautilus Rear Delt Fly 
2x20 (40) 

Rope Cable Curl 
2x20 (75) 

Nautilus AB 
3x20 (110)