Preparation Block 

Cycle 1/Week 4

Standing Overhead Press 

10 sets of 8(135) 

Nautilus Pullover 

10 sets of 8(150) 

5 rounds:

16 Machine Triceps Kickback (45) 

16 Icarian Lateral Raise (30) 

Preparation Block 

Cycle 1/Week 4

Box Squat (comp depth) 

5x3(295) 

Pendulum Hip Press

10(315) 10(360) 10(405) 10(450) 

Reverse Hyper 

10(180) 10(225) 10(270) 10(315) 

3 rounds:

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (120) 

Preparation Block 

Cycle 1/Week 4

Bench Press 

10 sets of 8(225) 

Linear T-Bar Row 

10 sets of 8(135) 

5 rounds:

16 Rope Triceps Pushdown (105) 

16 Hammer Strength Preacher Curl (35) 

Hammer Strength Gripper 

2x50(70) 

Preparation Block

Cycle 1/Week 3

Sumo Deadlift 

4x4(308)

Hack Squat 

12(45) 12(70) 12(90) 12(115) 

Hamtractor 

5x14(180) 

Nautilus Ab 

3x15(140) 

Preparation Block 

Cycle 1/week 3

Standing Overhead Press 

10 sets of 7(135) 

Nautilus Pullover 

10 sets of 7(150) 

5 rounds:

14 Machine Triceps Kickback (70) 

14 Icarian Standing Lateral Raise (30) 

Preparation Block

Cycle 1/Week 3

Bench Press 

10 sets of 7(225) 

Linear T-Bar Row

10 sets of 7(135) 

5 rounds:

14 Rope Triceps Pushdown 

14 Hammer Strength Preacher Curl (50) 

Preparation Block 

Cycle 1/Week 2

Sumo Deadlift 

4x4(264) 

Cybex Hack Squat 

12(25) 12(45) 12(70) 12(90) 

Hamtractor 

5x12(180) 

Nautilus Ab 

3x15(130)