Preparation Block

Cycle 2/Week 3

Sumo Deadlift

2(275) 2(330) 2(374) 2(352) 2(308)

Hack Squat

8(135) 8(180) 2x8(225)

Hamtractor

12(180) 12(210) 2x12(240)

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

Preparation Block

Cycle 2/Week 3

Standing Overhead Press

8(125) 8(145) 8(165) 8(155) 8(135) 

Linear T-Bar Row

3x10(180)

HQ Line Chest Press

3x10(270) 

Supinated Pulldown 

3x10(170)

Machine Kickback

3x10(90)

Seated DB Lateral Raise 

3x12(20)

Reverse Grip Pushdown 

4x20(100) 

Preparation Block

Cycle 2/Week 3

Box Squat (comp depth) 

2(285) 2(335) 2(385) 2(365) 2(315)

Hip Press

8(270) 8(360) 2x8(450)

Reverse Hyper

8(270) 8(360) 2x8(405)

Javorek Sit-up Circuit

10 Sit-up 

10 Sit-up (pause half way up/half way down)

10 Jack Knife 

10 Sit-up Half Way Up 

10 Sit-up Half Way Down 

10 V-up 

Preparation Block 

Cycle 2/Week 3

Bench Press

8(185) 8(225) 8(265) 8(245) 8(205) 

Body Masters Incline Press

3x10(190)

Hammer Strength Wide Chest

3x12(180)

Nautilus Pullover

3x10(175)

Seated Alt-Arm Dumbbell Curl

3x10(40)

Hammer Strength Preacher Curl

3x12(55) 

Preparation Block

Cycle 2/Week 2

Sumo Deadlift 

2(264) 2(319) 2(363) 2(341) 2(297) 

Hack Squat 

8(135) 3x8(180)

Hamtractor 

12(195) 3x12(225) 

Javorek Sit-up Circuit

10 Sit-up 

10 Sit-up (pause half way up and half way down)

10 Jack Knife 

10 Sit-up Half Way Up 

10 Sit-up Half Way Down 

10 V-up 

Preparation Block 

Cycle 2/Week 2

Standing Overhead Press 

8(115) 8(135) 8(155) 8(145) 8(125) 

Linear T-Bar Row 

3x10(170) 

HQ Line Chest Press 

3x10(230) 

Supinated Pulldown 

3x10(160) 

Machine Kickback 

3x10(80) 

Seated Dumbbell Lateral Raise 

3x12(17.5) 

Reverse Grip Triceps Pushdown 

3x20(100) 

Preparation Block  

Cycle 2/Week 2

Bench Press 

8(175) 8(215) 8(255) 8(235) 8(195) 

Body Masters Incline Press 

3x10(190) 

Hammer Strength Wide Chest 

3x12(180) 

Nautilus Pullover 

3x10(150) 

Alt-Arm Seated Dumbbell Curl 

3x10(35) 

Hammer Strength Preacher Curl 

2x12(75) 12(50)