Cycle 1/Week 2
Deadlift
5(135-225-315) 1(365) 5(405)
Rack Pull
5(405-405)
3 rounds:
20 Barbell Shrug (225)
20 Band Pull Apart
Magnum Biangular Row
12(180-180)
2 rounds:
20 Reverse Hyper (230)
20 Nautilus Ab (130)
Cycle 1/Week 2
Reverse Grip Bench Press
5(135-185-205-225)
Bradford Press
8(65-85-105-125)
Weighted Dip
8(0-25-45) 1(90) 8(115)
2 rounds:
8-12 Cybex Shoulder Press (90)
8 Tempo DB Lateral Raise (:04 ecc) (25)
8-12 Flying Dip (130)
3 rounds:
8 Rolling DB Tricep Extension (50)
8 Cross Body Hammer Curl (50)
2 rounds:
12 Nautilus Plate Load Triceps Extension (50)
12 Nautilus Plate Load Biceps Curl (50)
Cycle 1/Week 2
Bench Press
8(135-185-205) 1(225) 8(245)
Wide Grip Bench Press
5(225)
Sling Shot Bench Press
3(295-295)
Bent Dumbbell Row
8(50-60-70-100)
2 rounds:
No rest between exercises.
8-12 Hammer Strength Incline Press (180)
8 Tempo Pec Deck (:04) (80)
8-12 Flex Leverage Chest Press (180)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Nautilus XPload Pulldown (230)
8 Tempo Nautilus Plate Load Pullover (:04) (125)
8-12 Cable Seated Row (125)
(alternate rounds with a partner)
Nautilus Rear Delt
20(40-40)
Cycle 1/Week 1
Reverse Grip Bench Press
5(135-185-205-225)
Bradford Press
8(65-85-105-115)
Weighted Dip
8(0-25-45) 1(70) 8(90)
2 rounds:
8-12 Cybex Shoulder Press (90)
8 Tempo DB Lateral Raise (:04 ecc) (20)
8-12 Flying Dip (120)
(alternate rounds with a partner)
2 rounds:
8 Rolling DB Triceps Extension (50)
8 Cross Body Hammer Curl (50)
(alternate rounds with a partner)
Cycle 1/Week 1
Bench Press
8(135-185-225)
Wide Grip Bench Press
5(205)
Sling Shot Bench Press
3(275-275)
Bent Dumbbell Row
8(50-60-70-80)
2 rounds:
No rest between exercises.
8-12 Hammer Strength Incline Press (180)
8 Tempo Polaris Pec Deck (:04 ecc) (70)
8-12 Flex Leverage Chest Press (180)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Nautilus Pulldown (230)
8 Tempo Nautilus Pullover (:04 ecc) (100)
8-12 Cable Seated Row (150)
(alternate rounds with a partner)
Prone Incline Rear Delt Fly
20(10-10)