Deload Week 

Pin Press 

3(185) 3(205) 3(225) 2(215) 3(195) 

Standing Overhead Press 

5(95) 5(115) 5(135) 1(155) 5(165) 

HQ Line Chest Press 

8(140) 8(180) 8(230) 

EZ Bar Skull Crusher 

3x12(65) 

3 rounds:

15 Icarian Standing Lateral Raise (45) 

15 Reverse Grip Pushdown (100) 

Deload Week 

Comp Squat 

2x6(345) 

Walkout (:10 hold) 

1(465) 

Pause Squat 

2x3(235) 

Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up

Deload Week 

Bench Press 

2x6(245) 

Slingshot 

2x3(285) 

Dumbbell Fly 

2x10(40) 

Flex Leverage Row 

2x12(140) 

EZ Bar Overhead Triceps Extension 

2x12(65) 

EZ Bar Curl 

2x12(65) 

Preparation Block 

Cycle 2/Week 5

Deadlift 

1(330) 1(374) 1(440) 1(484) 

Cybex Hack Squat 

10(360) 

Hamtractor 

10(285) 

Preparation Block

Cycle 2/Week 5

Standing Shoulder Press
1(225) 10(185) 

Linear T-Bar Row
16(225) 

HQ Line Chest Press
11(360)

Supinated Pulldown
20(200)

Seated Dumbbell Lateral Raise
25(25)

Reverse Grip Triceps Pushdown
80(100)

Preparation Block 

Cycle 2/Week 5 

Box Squat (comp depth)

1(365) 1(405) 1(455) 1(520)

Pendulum Hip Press 

8(675)

Reverse Hyper 

20(405) 

Preparation Block 

Cycle 2/Week 5

Bench Press 

22(225) 

Body Masters Incline Press 

12(250) 

Hammer Strength Wide Chest 

16(180) 

Nautilus Pullover 

25(150) 

Seated Alt-Arm Dumbbell Curl 

15(50) 

Hammer Strength Preacher Curl 

20(50)