Russian Squat Routine 
Week 4 
Heavy Squat 

Back Squat 
6x6 (385) 

Russian Squat Routine
Week 4 
Heavy Bench Press

Bench Press
6x6 (285) 

Single-Arm Low Row 
8(180) 8(230) 8(270) 8(320) 

Seated Hammer Curl 
8(40) 8(50) 8(60) 

2 rounds: 
12 Bisolator (90) 
15 Rear Delt Fly (20) 

Russian Cycle/Week 3
Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1")
6 sets of 2 (315) 

Barbell Shrug 
3x20 (225) 

2 rounds: 
20 Reverese Hyper (180) 
20 Nautilus Ab (170) 
20 Oblique Raise 

Russian Cycle/Week 3
Light Bench Press

Bench Press
6 sets of 2 (285) 

EZ Bar Pullover 
8(85) 8(105) 8(135) 8(155) 

EZ Bar Biceps Curl 
8(55) 8(75) 8(95) 8(115) 

EZ Bar Overhead Triceps Extension 
8(55) 8(75) 8(95) 8(115) 

Nautilus Multi-Triceps 
12(90) 12(110) 12(130) 

Russian Cycle/Week 3
Heavy Squat 

Back Squat 
6 sets of 5 (385) 

Nautilus Ab 
12(150) 12(160) 12(170) 12(180) 

 Russian Cycle/Week 3

Bench Press 
6 sets of 5 (285) 

Single-Arm Low Row 
8(180) 8(230) 8(270) 

Single-Arm Front Pulldown 
8(140) 8(180) 8(230) 

Seated Hammer Curl 
8(35) 8(40) 8(45) 

Bisolator
Drop Set: 6-8(105-75-45) 

Rear Delt Fly (paramount total shoulder)
4x15 (10) 

 Russian Cycle/Week 2

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1") 
6 sets of 2 (275) 

Barbell Shrug 
4x15 (225) 

Back Extension 
2x20 

Oblique Raise
2x20 

Nautilus Ab 
2x20 (160)