Friday, June 18, 2021

 Cycle 1/Week 3

Deadlift 
5(135-225-315)

Rack Pull
5(365-365-365)

Weighted Chin-up
5(0-10-20) 3(30-40) 5(50)

Nautilus Super Pullover 
8(150-180) 5(210) 8(230)

Bent Dumbbell Row 
8(80) 5(100) 8(120)

Dumbbell Rear Delt Fly 
15(20-20-20)

Hammer Strength Gripper 
30(135-135)

AB Wheel 
2x10 (0) 



Thursday, June 17, 2021

 Cycle 1/Week 3

Reverse Grip Bench Press
8(135) 5(185) 3(205-225) 8(245)

Dumbbell Shoulder Press
8(40-50-60) 5(70) 8(80)

Weighted Dip 
8(0-45) 5(70) 8(115)

Cybex Shoulder Press
8(50-70) 5(90) 8(110)

Dumbbell Skull Crusher 
8(35-40-45-50)

Spreader Bar Triceps Pushdown 
12(70-60-60-60)

Band Triceps Pushdown 
100 (red)

50 Sit-up 



Tuesday, June 15, 2021

 Cycle 1/Week 3

Back Squat 
8(135) 5(185) 3(225) 1(275) 8(300)

Pendulum Hip Press 
8(360-450-540)

Nordic Curl 
3x5 (0)

Reverse Hyper 
2x30 (140)

Leg Extension 
8(150-180-210)

Tempo Nautilus AB (:04 ecc)
12(80-100-120)



Monday, June 14, 2021

Cycle 1/Week 3

Bench Press
8(135) 5(185) 3(225) 1(245-265) 10(285)

Dumbbell Incline Press
8(60-70) 5(80) 8(90)

Flex Pec Deck 
8(160-160-160)

Flex Leverage Chest Press
8(140-180) 5(230) 8(270)

Incline Dumbbell Curl
8(30-35) 5(40) 8(50)

Nautilus Multi-Biceps 
12(90-80-70-60)

Russian Twist 
20(45-45)



Friday, June 11, 2021

 Cycle 1/Week 2

Deadlift 
5 (135-225)

Rack Pull (BK) 
5(315-315-315)

Weighted Chin-up 
5(0-10-20-30-40)

Nautilus Super Pullover 
8(150-180-220)

Bent Dumbbell Row 
8(60-80-100)

Dumbbell Rear Delt Fly 
15(20-20-20)

Hammer Strength Gripper 
30(115-115)

AB Wheel 
2x12 (0)



Thursday, June 10, 2021

 Cycle 1/Week 2

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

Dumbbell Shoulder Press
8(40-50-70)

Weighted Dip 
8(0-25-45-90)

Cybex Shoulder Press
8(50-70-100)

Dumbbell Skull Crusher 
8(35-40-50)

Spreader Bar Triceps Pushdown
12(70-70-70-70)

Band Triceps Pushdown 
100 (red) 

Sit-up 
50 (0)



Tuesday, June 8, 2021

Cycle 1/Week 2

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

Nordic Curl
2x5 (0)

Pendulum Hip Press
8(360-450-540)

Flex Leg Extension 
8(135-165-195)

Reverse Hyper 
30(140-140)