Thursday, September 29, 2022

 Cycle 2/Week 4 (deload) 

Cybex Shoulder Press
3x12 (50) 

Omega Flying Dip
3x12 (80) 

3 rounds:
15 Triceps Pushdown (60) 
15 DB Lateral Raise (15) 

Nautilus Ab 
3x20 (150) 



Tuesday, September 27, 2022

 Cycle 2/Week 4 (deload)

Back Squat 
3(225-315) 1(365) 3(385) 1(405) 

Walkout 
1(545)

Reverse Hyper 
2x20 (270) 

Nautilus Ab 
20(150-170-190) 



Monday, September 26, 2022

 Cycle 2/Week 4 (deload) 

Bench Press
3(185-205-225-245-265) 

Sling Shot Bench Press
3(295-295) 

Decline Dumbbell Fly 
8(35-35)

EZ Bar Pullover 
8(65-65)

EZ Bar Biceps Curl
8(65-65) 

Nautilus Ab 
3x20 (150) 



Saturday, September 24, 2022

 Cycle 2/Week 3

8 rounds:
40yd Sled Pull (90) 
(alternate with a partner) 

Nautilus Ab
3x20 (150) 



Friday, September 23, 2022

 Cycle 2/Week 3

Deadlift
2(225-315-405-455) 5(495) 

Bent Barbell Row
6(135-185-225-365)

Good Morning
6(135-185-225) 

Hammer Strength Front Pulldown 
8(180) 6(270) 

Magnum Biangular Row 
8(180) 6(270)

Nautilus Behind the Neck 
15(60) 12(70) 8(80) 

Nautilus Rear Delt
2x12 (60)
 

Nautilus Ab 
3x20 (150) 



Thursday, September 22, 2022

 Cycle 2/Week 3

Nautilus XPLoad Chest Press
12(90) 10(140) 8(180) 

Standing Shoulder Press
5(95-115-135) 1(155-175) 7(195) 

Weighted Dip 
5(0-45-90) 1(135) 7(135) 

Upright Row
8(45-65-85-105-125)

Skull Crusher 
8(65-85-115)

4 rounds:
15 Triceps Pushdown (70) 
15 Dumbbell Lateral Raise (15) 

Nautilus Ab 
3x20 (150) 



Tuesday, September 20, 2022

 Cycle 2/Week 3

Pause Back Squat 
2(225-275-315-365)

Back Squat 
1(405) 3(435)

Walk Out (:10 hold) 
1(585)

Reverse Hyper
2x20 (360) 

Nautilus Ab
3x20 (150)