Monday, May 31, 2021

 Cycle 1/Week 1
Bench Press
8(135) 5(185) 3(225) 10(245)

Dumbbell Incline Press
8(60-70-80)

Flex Pec Deck
3x8 (120)

Flex Leverage Chest Press
8(140-180-230)

Incline Dumbbell Curl
8(30-35-40)

Single-Arm Nautilus Multi-Biceps
3x12 (90)

Can Opener Biceps Curl
3x12 (25)


 

Friday, May 28, 2021

 Deadlift
5(135) 3(225)
1(315-405-455-495-545)

Nautilus Pullover
12(150) 8(200-200)


 

Thursday, May 27, 2021

Standing Shoulder Press
8(95) 5(115) 3(135)
1(155-175-195-225-245x-235)

Weighted Dip
15 (90)

Cybex Shoulder Press
12(50) 8(70) 4(100)

 


 

Tuesday, May 25, 2021

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

 


 

Monday, May 24, 2021

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335-365-405x-405x) 

Bench Press
21 (225) 

Can Opener Biceps Curl
15(25-25-25-25) 

 


 

Friday, May 21, 2021

Deadlift
1(315-365-405-385-335)

Bent Dumbbell Row
6(80) 8(120) 6(100) 

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

Weighted Plank Hold
2x :30 (90) 

 


 

Thursday, May 20, 2021

Dynamic Bench Press
5x2 (225) 

Standing Shoulder Press
8(95) 5(115) 3(135)
1(165-185-205-225) 

Weighted Dip
5(0-45-90) 

Can Opener Triceps Pushdown
15(50-50)

Cybex Shoulder Press
15(50-50) 

Sit-up
50 (0) 


 

Tuesday, May 18, 2021

 Back Squat
8(135) 5(185) 3(225)
1(275-315-365-405-425) 3(405)
 

Pendulum Hip Press
6(360-360-360)

Nordic Curl
2x4 (0)

Russian Twist
20(35-35) 

 


 

Monday, May 17, 2021

 Cycle 4/Week 3

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335-355-375) 3(355)

Sling Shot Bench Press
1(415-415) 

Alternating Arm Dumbbell Curl
8(55-55)

Can Open Curl
12(30) (narrow)
8(30) (wide)

Med Ball Sit-up
20(20-20)

 


 

Friday, May 14, 2021

 Cycle 4/Week 2 (peaking)

Deadlift
10x1 (315)
(rest :30 between sets) 

Bent Dumbbell Row
6(80) 8(120) 6(100)

Hammer Strength Front Pulldown
10(140) 8(180) 6(270) 

Hammer Strength Row
5(450-450)

Back Extension
15(0-0)

Weighted Plank Hold
2x :30 (70) 

 


 

Thursday, May 13, 2021

 Cycle 4/Week 2 (peaking) 

Dynamic Bench Press
7x2 (235) 

Standing Shoulder Press
8(950 5(115) 3(135)
1(165-185-205-215) 3(205) 

Weighted Dip
5(90-90)

Skull Crusher
8(65-85-105-155)

Cybex Shoulder Press
15(50-50)

Can Opener Biceps Curl
15(25-26) 

Can Opener Triceps Pushdown
15(50-50)

Sit-up
100

 


 

Tuesday, May 11, 2021

 Cycle 4/Week 2 (peaking)

Back Squat
8(135) 5(185) 3(225)
1(275-315-375-405) 3(375) 

Pendulum Hip Press
6(360-450)

Dynabody Leg Press
6(360-590)

Dynabody Hip Thrust
8(360-590)

Nordic Curl
2x3 (0) 

Russian Twist
2x20 (35) 

 


 

Monday, May 10, 2021

 Cycle 4/Week 2 (peaking)

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335-355) 3(335)

Sling Shot Bench Press
1(395-395) 

Dynabody Power Press
5(230-320)

Flex Pec Deck
15(100-100-100)

Alt-Arm Dumbbell Curl
8(50-50-50)

Single-Arm Dumbbell Preacher Curl
10(25-25) 

Med Ball Sit-up
20(20-20)

 


 

Friday, May 7, 2021

 Cycle 4/Week 1 (peaking)

Deadlift (overhand)
1(365-405-455-425-365) 

Bent Dumbbell Row
6(80) 8(120) 6(100)

Hammer Strength Front Pulldown
10(140) 8(180) 6(230)

Flex Leverage Row
5(230-230)

Back Extension
2x15 (0)

Weighted Plank Hold
2x :30 (45)

 


 

Thursday, May 6, 2021

Cycle 4/Week 1 (peaking)

Dynamic Bench Press
9x2 (245)

Standing Shoulder Press
8(95) 5(115) 3(135)
1(165-185-205) 3(185)

Weighted Dip
3x5 (90)

Skull Crusher
8(65-85-105-155)

Cybex Shoulder Press
15(50-50)

Cable Triceps Pushdown
15(70-70)

Sit-up
100 (0)

 


 

Tuesday, May 4, 2021

 Cycle 4/Week 1 (peaking)

Back Squat
8(135) 5(185) 3(225)
1(275-315-355-375) 3(355)

Leg Press
6(360-450-540)

Hip Thrust
8(360-450-540)

Nordic Curl
3x4 (0) 

Russian Twist
20(25-25) 

 


 

Monday, May 3, 2021

 Cycle 4/Week 1 (peaking)

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335) 3(315) 

Sling Shot Bench Press
1(375-375)

Dynabody Power Press
5(180-230-270)

Alternating Arm Dumbbell Curl
8(45-45-45-45)

Single-Arm Standing Preacher Curl
12(25-25) 

Flex Pec Deck
15(100) 12(100) 9(100)

Med Ball Sit-up
20(20-20)