Cycle 4/Week 1
Bench Press
8(135) 5(185) 3(225) 1(225-275-295) 5(295)
Sling Shot Bench Press
2(335-335)
Dumbbell Fly
8(45-55-65-75)
Weighted Dip
5(0-25-45-70) 1(90) 5(115)
Barbell Curl
6(65-95-115-135)
Reverse Grip Curl
12(65-65-65-65)
Bent Dumbbell Row
8(80) 10(100) 8(90)
Weighted Chin-up
5(0-10-20-30) 1(40-50) 4(60)
Bent Barbell Row
12(135) 10(185) 8(205) 6(275)
Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(100)
Flex Rear Delt Fly
15(100-100-100)
Deadlift
5(135-185-225) 1(225-275-315) 5(365)
Weighted Back Extension
10(25-25-25)
Close Grip Bench Press
5(135-185-225-255)
Standing Shoulder Press
8(95-115) 1(135-155-185) 8(185)
Weighted Dip
5(0-25-45-70) 1(90-115) 5(135)
4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with a partner)
Overhead Triceps Extension
8(65-115-165)
Decline Skull Crusher
8(115-165)
Single-Arm Band Triceps Pushdown
3x25
Bent Dumbbell Row
8(80) 10(100) 8(90)
Weighted Chin-up
5(0-10-20-30) 1(40) 5(50)
Bent Barbell Row
12(135) 10(185) 8(205) 6(245)
Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(95)
Flex Rear Delt Fly
15(100-100-100)
Deadlift
5(135-185-225) 1(275) 5(335)
Weighted Back Extension (45 degree)
10(25-25-25)
3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart (red)
Close Grip Bench Press
5(135-185-225-255)
Standing Shoulder Press
8(95-115) 1(135) 8(165)
Weighted Dip
5(25-45-70) 1(90) 5(115)
4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with a partner)
Overhead Triceps Extension
8(65-85-105-155)
Decline Skull Crusher
8(85-105-155)
Single-Arm Band Triceps Pushdown
3x25
Close Grip Bench Press
5(135-185-225-255)
Standing Shoulder Press
8(95-115) 1(135) 8(155)
Weighted Dip
5(25-45-70-90)
4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with partner)
Seated Overhead Triceps Extension
8(65-85-115-145)
Decline Skull Crusher
8(85-115-145)
Single-Arm Band Triceps Pushdown
3x25
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