Cycle 5 Week 5 (testing) 

Deadlift
8(135) 5(185) 3(225)
1(225-275-315-365-405-455-505-545x)

Magnum Biangular Row
15(90) 12(140) 10(180) 8(230) 

Reverse Hyper
20(90-90) 

 

 

Cycle 5/Week 5 (testing)

Standing Shoulder Press
8(95) 5(115) 3(135)
1(155-185-205-225-230-235) 

Weighted Dip
8(135) 13(90) 20(45) 19(0)
(rest as needed bewteen sets)

 

 

Cycle5/Week 5 (Testing) 

Back Squat
5(135) 3(185)
1(225-275-315-365-405-455-495x)

 

 

Cycle 5/Week 5 (Testing)

Bench Press
8(135) 5(185) 3(225)
1(225-275-315-335-365-405)

Bench Press
22(225) 

15-12-10-8
Hammer Strength Triceps Extension (50-60-70-80)
Single-Arm Nautilus Multi Biceps (80-90-100-110)

 

 

Cycle 5/Week 4

Deadlift
8(135) 5(185) 3(225) 1(275-315-335-365)

Hammer Strength Front Pulldown
8(90-140-180)

Magnum Biangular Row
8(140-180-230)
6(135-135-135) (wide-supinated-neutral) 

Nautilus Rear Delt Fly
12(50-50-50) 

 

 Cycle 5/Week 4

Bench Press
8(135-135) 5(185) 3(225) 

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155-175)

Weighted Dip
5(0-25-45)

Rope Triceps Pushdown
8(80-80-80) 

Converging Shoulder Press
12(50-50-50) 

 

 

Cycle 5/Week 4

Dynabody Super Squat
8(180-180)

Back Squat
8(135) 5(185) 3(225)
1(275-315-365-385-405-405)

Hip Thrust
15(270-270) 

Kneeling Hamstring Curl
12(50-50)

Standing Calf Raise
20(140-160)

 

 

Cycle 5/Week 4

Bench Press
8(135-135) 5(185) 3(225)
1(225-275-320-345-370)

Sling Shot Bench Press
1(385-405-425)

Weighted Dip
5(0-25-45-70)

Cross Body Hammer Curl
8(35-40-45)

Skull Crusher
8(65-85-105)

Flex Leverage Chest Press
12(140-140-140)

 

 

Cycle 5/Week 3

Deadlift
3(315-365-405-375-335)

Bent Dumbbell Row
8(80) 10(100) 8(90)
(load constant for entire cycle)

Hammer Strength Front Pulldown
8(180) 6(230) 4(270) 

Magnum Biangular Row
8(180) 6(230) 4(270)
6(180-180-180) (wide-supinated-neutral)

Nautilus Rear Delt Fly
12(50-50-50-50)

Reverse Hyper
20(50-50) 

 

 

Blokz Bench Press
8(135-135) 5(185) 3(225) 3(245-245-245-245-245) 

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155-175) 5(195) 

Weighted Dip
5(0-25-45)

Alternating Side & Front Raise
8(20-20-20) (both ways)

Rope Triceps Pushdown
8(80-80-80-80) 

Flex Leverage Chest Press
12(140-140-140) 

 

 

Cycle 5/Week 3

Dynabody Super Squat
8(90) 6(180) 4(270) 

Back Squat
3(295-335-385-365-315)

Hip Thrust
15(270-270)

Single-Leg Hamstring Curl
12(50-50-50)

Single-Leg Standing Calf Raise
20(0) 15(0) 10(0) 30(0 both legs) 

 

 

Cycle 5/Week 3 

Bench Press
3(265-305-345-325-285)

Sling Shot Bench Press
1(365-385-405) 

Weighted Dip
5(0-25-45-90)

Cross Body Hammer Curl
8(35-40-45-50)

Skull Crusher
8(65-85-105-125) 

 

 

Cycle 5/Week 2

Deadlift
5(250-295-335-315-275)

Bent Dumbbell Row
8(80) 10(100) 8(90) 

Hammer Strength Front Pulldown
6(140-180-230) 12(180)

Magnum Biangular Row
6(180-230-270 neutral)  12(140 wide)

Prone Incline Delt Raise
12(10-10-10-10) 

Back Extension
15-12-10

 

 

Cycle 5/Week 2

Blokz Bench Press
8(135-135) 5(185) 3(225) 3(245-245-245)

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155-175) 5(185) 

Weighted Dip
5(0-25-45)

Alt Side & Front Delt Raise
8(20-20-20) (both ways) 

Rope Triceps Pushdown
8(80-80-80-80) 

Converging Shoulder Press
12(50-50-50)

Tube External Rotation
2x15

Tube Lateral Raise
2x15 

 

 

Cycle 5/Week 2

Super Squat
6(90-180-270)

Back Squat
5(250-295-335-315-275)

Hip Thrust
15(270-270)

Kneeling Hamstring Curl
12(50-50-50)

Standing Calf Raise
20(120) 15(160) 10(200) 20(140)

 

 

Cycle 5/Week 2

Bench Press
5(225-265-305-285-245) 

Sling Shot Bench Press
1(335-365-385)

Weighted Dip
5(0-25-45-90-90)

Cross Body Hammer Curl
8(35-40-45-50)

Skull Crusher
8(65-85-105-105) 

Flex Leverage Chest Press
12(140-140-140)

Tube External Rotation
2x20

Tube Lateral Raise
2x20 

 

 

 Cycle 5/Week 1

Deadlift
8(205-250-295-275-225)

Bent Dumbbell Row
8(80) 10(100) 8(90)

Hammer Strength Front Pulldown
8(140-180-230)

Magnum Biangular Row
8(180-230)
6-6-6 (180) Wide-Supinated-Neutral (no rest)

Prone Incline Lateral Raise
4x12 (12.5)

Back Extension
15-12-10 (0)