Preparation Block

Cycle 1/Week 3

Bench Press 

10 sets of 7(225) 

Linear T-Bar Row

10 sets of 7(135) 

5 rounds:

14 Rope Triceps Pushdown 

14 Hammer Strength Preacher Curl (50) 

Preparation Block 

Cycle 1/Week 2

Sumo Deadlift 

4x4(264) 

Cybex Hack Squat 

12(25) 12(45) 12(70) 12(90) 

Hamtractor 

5x12(180) 

Nautilus Ab 

3x15(130) 

Preparation Block 

Cycle 1/Week 2

Standing Overhead Press 

10 sets of 6(135) 

Nautilus Plate Loaded Pullover 

10 sets of 6(150) 

5 rounds:

12 Machine Triceps Kickback (70) 

12 Icarian Standing Lateral Raise (30) 

Preparation Block 

Cycle 1/Week 2

Box Squat (comp depth) 

4x4(255) 

Pendulum Hip Press 

12(225) 12(270) 12(315) 12(360) 

Reverse Hyper 

12(90) 12(135) 12(180) 12(225) 

3 rounds: 

15 Hip Adduction (130) 

15 Hip Abduction (130) 

15 Flex Ab (105) 

Preparation Block 

Cycle 1/Week 2

Bench Press 

10 sets of 6(225) 

Linear T-Bar Row 

10 sets of 6(135) 

5 rounds:

12 Rope Triceps Pushdown (105) 

12 Hammer Strength Preacher Curl (50) 

Preparation Block 

Cycle 1/Week 1

Sumo-Deadlift
4x4(231)

Hack Squat
12(0) 12(25) 12(45) 12(70)

Hamtractor
5 sets of 10(180)

Nautlus Ab Machine
3x15(120)

3x15(120)

Preparation Block 

Cycle 1/Week 1

Standing Overhead Press 

10 sets of 5(135) 

Nautilus Pullover 

10 sets of 5(150) 

Standing Lateral Raise 

5 sets of 10(30) 

Machine Triceps Kickback 

5 sets of 10(70)