Friday, January 21, 2022

 Cycle 2/Week 1

Deadlift 
8(135) 5(225) 3(315) 1(365) 5(435) 

Pause Deadlift (BK)
3(315)

2 rounds: 
15 Barbell Shrug (275) 
20 Band Pull Apart

Good Morning 
12(95) 10(135) 8(185) 

Hip Press
12(270) 10(360) 8(450)

Magnum Biangular Row
12(180-180)

Ab Wheel 
2x12 (0)



Thursday, January 20, 2022

 Cycle 2/Week 1

Reverse Grip Bench Press
5(135-185-205-225-245) 

Upright Row 
8(45-65-95-115) 

4 rounds: 
5 Weighted Dip (0-45-90-135)
10 Ez Bar Curl (65) 
(alternate rounds with a partner) 

Skull Crusher 
8(65-85-105-125) 

3 rounds: 
10 EZ Bar Front Raise (65) 
10 EZ Bar Front Press (65) 
(alternate rounds with a partner) 

15-12-10
Single-Arm Nautilus Multi-Biceps (80-90-100) 
Nautilus XPLoad Dip (180) 
(alternate rounds with a partner) 




Tuesday, January 18, 2022

 Cycle 2/Week 1

Back Squat 
8(135) 5(225) 3(275) 1(315) 5(365) 

Walk Out 
1(495) 

Pause Squat 
3(305) 

Barbell Walking Lunge 
6(45-95-135) (each leg) 

2 rounds: 
20 Reverse Hyper (320) 
20 Nautilus Ab (160)



Monday, January 17, 2022

 Cycle 2/Week 1

Bench Press
5(135-185-225) 1(245) 5(265) 

Sling Shot Bench Press
3(335) 

Pause Bench Press
3(225) 

Bent Barbell Row
8(95-135-185-225) 

Weighted Chin-up
5(0-10-20) 1(30) 5(40)

Standing Hammer Strength Row
15(180-180) 

100 Band Pull Apart 



Friday, January 14, 2022

 Cycle 1/Week 4 (deload) 

Deadlift 
10x1 (405) 
(rest :30 between sets) 

3 rounds: 
12 Magnum Biangular Row (180)
20 Band Pull Apart

Pendulum Hip Press
8(270-270-270)

Incline Sit-up 
3x8 (0) 



Thursday, January 13, 2022

 Cycle 1/Week 4 (deload)

Reverse Grip Bench Press
5(135-185-205-225) 

Upright Row 
12(45-65-65)

Dip 
3x8 (0) 

3 rounds: 
12 Nautilus XPLoad Dip (230) 
12 Nautilus Preacher Curl (50) 
(alternate rounds with a partner) 

Flex Lateral Raise 
15(60-60) 



Tuesday, January 11, 2022

 Cycle 1/Week 4 (deload)

Back Squat 
8(135-185) 5(225) 3(275) 2(325-325)

Good Morning 
8(65-95-95)

40yd Walking Lunge (0) 

1:00 Plank Hold (0)