Preparation Block 

Cycle 1/Week 5

Sumo Deadlift 

5x3(330) 

Cybex Hack Squat 

10(45) 10(90) 10(135) 10(180) 

Hamtractor 

5x18(180) 

Nautilus Ab 

3x15(150) 

Preparation Block 

Cycle 1/Week 5

Standing Shoulder Press 

10 sets of 9(135) 

Nautilus Pullover 

10 sets of 9(150) 

5 rounds:

18 Machine Triceps Kickback (45) 

18 Icarian Lateral Raise (30) 

Preparation Block 

Cycle 1/Week 5

Box Squat (comp depth) 

5x3(315) 

Pendulum Hip Press 

10(225) 10(315) 10(405) 10(495) 

Reverse Hyper 

10(225) 10(270) 10(315) 10(360) 

2 rounds:

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (135) 

Preparation Block 

Cycle 1/Week 5

Bench Press 

10 sets of 9(225) 

Linear T-Bar Row 

10 sets of 9(135) 

5 rounds:

18 Rope Triceps Pushdown (105) 

18 Hammer Strength Preacher Curl (35) 

Preparation Block
Cycle 1/Week 4

Sumo Deadlift 
5x3(330)

Cybex Hack Squat 
10(70) 10(90) 10(115) 10(135)

Hamtractor
5x16(180)

Nautilus Ab
3x15(140) 

Preparation Block 

Cycle 1/Week 4

Standing Overhead Press 

10 sets of 8(135) 

Nautilus Pullover 

10 sets of 8(150) 

5 rounds:

16 Machine Triceps Kickback (45) 

16 Icarian Lateral Raise (30) 

Preparation Block 

Cycle 1/Week 4

Box Squat (comp depth) 

5x3(295) 

Pendulum Hip Press

10(315) 10(360) 10(405) 10(450) 

Reverse Hyper 

10(180) 10(225) 10(270) 10(315) 

3 rounds:

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (120)