Deload Week 

Bench Press 

2x6(245) 

Slingshot 

2x3(285) 

Dumbbell Fly 

2x10(40) 

Flex Leverage Row 

2x12(140) 

EZ Bar Overhead Triceps Extension 

2x12(65) 

EZ Bar Curl 

2x12(65) 

Preparation Block 

Cycle 2/Week 5

Deadlift 

1(330) 1(374) 1(440) 1(484) 

Cybex Hack Squat 

10(360) 

Hamtractor 

10(285) 

Preparation Block

Cycle 2/Week 5

Standing Shoulder Press
1(225) 10(185) 

Linear T-Bar Row
16(225) 

HQ Line Chest Press
11(360)

Supinated Pulldown
20(200)

Seated Dumbbell Lateral Raise
25(25)

Reverse Grip Triceps Pushdown
80(100)

Preparation Block 

Cycle 2/Week 5 

Box Squat (comp depth)

1(365) 1(405) 1(455) 1(520)

Pendulum Hip Press 

8(675)

Reverse Hyper 

20(405) 

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)