Preparation Block 

Cycle 1/Week 2

Standing Overhead Press 

10 sets of 6(135) 

Nautilus Plate Loaded Pullover 

10 sets of 6(150) 

5 rounds:

12 Machine Triceps Kickback (70) 

12 Icarian Standing Lateral Raise (30) 

Preparation Block 

Cycle 1/Week 2

Box Squat (comp depth) 

4x4(255) 

Pendulum Hip Press 

12(225) 12(270) 12(315) 12(360) 

Reverse Hyper 

12(90) 12(135) 12(180) 12(225) 

3 rounds: 

15 Hip Adduction (130) 

15 Hip Abduction (130) 

15 Flex Ab (105) 

Preparation Block 

Cycle 1/Week 2

Bench Press 

10 sets of 6(225) 

Linear T-Bar Row 

10 sets of 6(135) 

5 rounds:

12 Rope Triceps Pushdown (105) 

12 Hammer Strength Preacher Curl (50) 

Preparation Block 

Cycle 1/Week 1

Sumo-Deadlift
4x4(231)

Hack Squat
12(0) 12(25) 12(45) 12(70)

Hamtractor
5 sets of 10(180)

Nautlus Ab Machine
3x15(120)

3x15(120)

Preparation Block 

Cycle 1/Week 1

Standing Overhead Press 

10 sets of 5(135) 

Nautilus Pullover 

10 sets of 5(150) 

Standing Lateral Raise 

5 sets of 10(30) 

Machine Triceps Kickback 

5 sets of 10(70) 

Preparation Block

Cycle 1/Week 1

Box Squat (comp depth) 

4x4(235) 

Pendulum Hip Press 

12(180) 12(225) 12(270) 12(315) 

Reverse Hyper 

12(45) 12(90) 12(135) 12(180) 

Flex Adduction Machine 

15(80) 15(100) 15(120) 

Flex Ab Machine 

3x15(90) 

Preparation Block 

Cycle 1/Week 1

Bench Press 

10 sets of 5 (225) 

Linear T-Bar Row 

10 sets of 5 (135) 

Rope Triceps Pushdown 

5 sets of 10 (120) 

Rope Biceps Curl 

5 sets of 10 (75)