Cycle 3/Week 4 (deload)
Deadlift
10x1 (315)
(rest :30 between sets)
Bent Dumbbell Row
8(80-80-80)
Hammer Strength Front Pulldown
8(180-180-180)
Flex Levrage Row
8(180-180)
Back Extension
15 (0-0)
Plank Hold
2x :30
Cycle 3/Week 3
Dynamic Bench Press
9x3 (265)
Standing Shoulder Press
8(95) 5(115) 3(135) 1(165-175-185) 5(195)
Weighted Dip
5(0-25-45) 1(90-115-135) 5(160)
Alternating Dumbbell Side & Front Raise
8(30-30)
Skull Crusher
8(65-85-105) 1(125-155-175) 6(195)
Nautilus Multi-Triceps
12(100-100-80)
Band Triceps Pushdown
100 (red)
Tempo Weighted Incline Sit-up (:04 ecc)
10(10-10)
Cycle 3/Week 2
Dynamic Bench Press
9x3 (245)
Standing Shoulder Press
8(95) 5(115) 3(135) 1(155-165-175) 5(185)
Weighted Dip
5(0-25-45) 1(70-90-115) 5(135)
Alternating Side & Front Raise
8(25-25-25)
Skull Crusher
8(80-100-120-140)
Nautilus Multi-Triceps
12(100-100-100)
Tempo Weighted Incline Sit-up (:04 ecc)
8(10-10)
Cycle 3/Week 1
Dynamic Bench Press
9x3 (235)
Standing Shoulder Press
8(95) 5(115) 3(135) 1(155) 1(165) 5(175)
Weighted Dip
5(0-25-45-70) 1(90) 5(115)
Alternating Side & Front Raise
8(20-20-20)
Skull Crusher
8(65-85-105-125)
Hammer Strength Triceps Extension
12(70-70-70)
Band Triceps Pushdown
100(red)
Tempo Weighted Incline Sit-up (:04 ecc)
8(10-10-10)