Preparation Block 

Cycle 2/Week 5

Bench Press 

22(225) 

Body Masters Incline Press 

12(250) 

Hammer Strength Wide Chest 

16(180) 

Nautilus Pullover 

25(150) 

Seated Alt-Arm Dumbbell Curl 

15(50) 

Hammer Strength Preacher Curl 

20(50) 

Preparation Block 

Cycle 2/Week 4

Sumo Deadlift 

2(286) 2(341) 2(385) 2(363) 2(319) 

Hack Squat 

8(90) 8(180) 8(270) 

Hamtractor 

12(195) 12(225) 12(255) 

Sit-up Circuit

10 Sit-up 

10 Pause Sit-up halfway up/down) 

10 Jack Knife 

10 Halfway Up Sit-up 

10 Halfway Down Sit-up 

10 V-up 

Preparation Block

Cycle 2/Week 4

Standing Shoulder Press

8(135) 8(155) 8(175) 8(165) 8(145)

Linear T-Bar Row

3x10(190)

HQ Line Chest Press

3x10(320)

Supinated Pulldown

3x10(180)

Machine Triceps Kickback

3x10(100)

Seated Dumbbell Lateral Raise

3x12(22.5)

Reverse Grip Triceps Pushdwon

5x20(100)

Preparation Block

Cycle 2/Week 4

Box Squat

2(315) 2(365) 2(405) 2(385) 2(335)

Hip Press

8(270) 8(360) 8(450) 8(540)

Reverse Hyper

8(270) 8(360) 8(450)

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 4

Bench Press

8(195) 8(235) 8(275) 8(255) 8(215)

Body Masters Incline Press

3x10(210)

Wide Chest

3x12(180)

Nautilus Pullover

3x10(200)

Seated Alt Arm DB Curl

3x10(45)

Hammer Strength Preacher Curl

3x12(50)

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)