Preparation Block 

Cycle 2/Week 1

Standing Overhead Press 

8(105) 8(125) 8(145) 8(135) 8(115) 

Linear T-Bar Row 

3x10(160) 

HQ Line Chest Press 

3x10(180) 

Supinated Pulldown 

3x10(150) 

Machine Triceps Kickback 

3x10(70) 

Seated Dumbbell Lateral Raise 

3x12(15) 

Reverse Grip Triceps Pushdown 

2x20(105) 

Preparation Block 

Cycle 2/Week 1 (deload) 

Box Squat (comp depth) 

2(245) 2(295) 2(355) 2(335) 2(275) 

Pendulum Hip Press 

3x8(270) 

Reverse Hyper 

3x8(270) 

2 rounds: 

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (120) 

Preparation Block 

Cycle 2/Week 1 (deload) 

Bench Press 

8(165) 8(205) 8(245) 8(225) 8(185) 

Body Masters Incline Press 

3x10(150) 

Hammer Strength Wide Chest 

3x12(140) 

Nautilus Pullover 

3x10(100) 

Seated Alt-Arm Dumbbell Curl 

3x10(30)

Hammer Strength Preacher Curl 

3x12(50) 

Preparation Block  

Cycle 1/Week 6

Standing Shoulder Press 

10x10(135) 

Nautilus Pullover 

10x10(150) 

5 rounds:

20 Machine Triceps Kickback(45) 

20 Icarian Standing Lateral Raise(30) 

HQ Line Chest Press 

2x12(180) 

Preparation Block 

Cycle 1/Week 6 

Box Squat 

5x3(335) 

Pendulum Hip Press 

10(270) 10(360) 10(450) 10(540) 

Reverse Hyper 

10(270) 10(315) 10(360) 10(405) 

Preparation Cycle 

Cycle 1/Week 6

Bench Press 

10x10(225) 

Linear T-Bar Row 

10x10(135) 

5 rounds:

20 Rope Triceps Pushdown (105) 

20 Hammer Strength Preacher Curl (35) 

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)