Cycle 1/Week 1

Dumbbell Shoulder Press
8(40-50-60-70)

Upright Row 
15(65) 12(85) 10(105) 8(115) 

Flex Leverage Shoulder Press
8(50-70-90-110)

Flying Dip 
15(90) 12(110) 10(130) 8(150) 

Incline Tate Press
12(20-25-30)

3 rounds: 
12 Plate Raise (45)
12 Can Opener Triceps Pushdown (60) 
(alternate rounds with a partner) 

100 Band Triceps Pushdown 

 Cycle 1/Week 1

2 rounds: 
8 Single Leg RDL (53) 
8 Bulgarian Split Squat (45) 

Pause Back Squat 
3(205-225-255-275)

Good Morning 
8(95-95) 

Icarian Hack Squat 
8(90-180-270) 

Flex Prone Hamstring Curl
15(75) 12(75) 10(75)

Weighted Plank Hold 
3x :30 (45) 

 Cycle 1/Week 1

Dumbbell Bench press
8(50-60-70-80) 

Sling Shot Bench Press
5(225-265-295-275-245)

Tempo Dumbbell Fly (:04 ecc) 
8(35-45-55)

"Juarez Valley 8's"
8-1-7-2-6-3-5-4
Weighted Dip (70) 
Barbell Curl (75) 
(short rest between rounds) 

Single-Arm Bisolator 
15(75-90) 

 Preparation 

Single Leg RDL 
8(44-44)

Pendulum Hip Press 
15(270-270-270) 

Hip Thrust
15(180-180-180)

Reverse Hyper 
15(180-180) 

Incline Sit-up 
15(0-0)

 Preparation Cycle

Arnold Press
12(40-40-40)

3 rounds: 
12 Omega Flying Dip (100) 
12 Upright Row (45) 
(alternate rounds with a partner) 

3 rounds: 
12 Flex Leverage Shoulder Press (60-60-50)
12 Flex Lateral Raise (50) 
(alternate rounds with a partner) 

3 rounds:
12 Plate Circles (both directions) (45)
12 Plate Side to Side (45) 
(alternate rounds with a partner) 

3 rounds:
12 Spreader Bar Triceps Pushdown (70) 
12 Single-Arm Nautilus Multi-Biceps (100)
(alternate rounds with a partner) 

 Preparation Cycle

Cybex Squat Press 
12(270-270-270) 

3 rounds: 
No rest between exercises.
12 Flex Leg Extension (90)
12 Icarian Hack Squat (180) 
(alternate rounds with a partner) 

3 rounds: 
No rest between exercises.
12 Flex Hamstring Curl (75) 
12 Steps Walking Lunge (each leg) (0) 
(alternate rounds with a partner) 

3 rounds: 
No rest between exercises.
:30 Plank Hold (0) 
12 Back Extension (0) 
(alternate rounds with a partner) 

Standing Calf Raise 
15(0-0-0)

 Preparation Cycle

Dumbbell Bench Press
12(65-65-65)

3 rounds: 
12 Flex Incline Chest Press (90) 
12 Flex Seated Row (160) 
(alternate rounds with a partner) 

3 rounds: 
12 Flex Chest Press (90) 
12 Neutral Grip Cable Pulldown (150)  
(alternate rounds with a partner) 

3 rounds: 
12 Omega Flying Dip (100) 
12 Nautilus Plate Load Pullover (75) 
(alternate rounds with a partner) 

3 rounds: 
15 Polaris Pec Deck (70) 
12 Nautilus Rear Delt Fly (40) 
(alternate rounds with a partner) 

 Preparation Cycle 

Single-Leg Romanian Deadlift 
8(35-35) 

Pendulum Hip Press
15(270-270-270) 

Hip Thrust 
15(180-180-180) 

Reverse Hyper 
15(180-180) 

Incline Sit-up 
15(0-0)

 Preparation Cycle

Arnold Press
12(35-35-35)

3 rounds: 
12 Flying Dip (100-110-120)
12 Upright Row (85)
(alternate rounds with a partner) 

3 rounds: 
12 Flex Shoulder Press (50)
12 Flex Lateral Raise (40) 
(alternate rounds with a partner) 

3 rounds: 
12 Spreader Bar Triceps Pushdown (60-70-80)
12 Single-Arm Multi-Biceps (90) 
(alternate rounds with a partner) 

2 rounds: 
12 Plate Shoulder Circle (45) (both directions) 
12 Plate Side to Side (45) (over and back) 
(alternate rounds with a partner) 

Preparation Cycle 

Cybex Squat Press
12(270-270-270) 

2 rounds: 
12 Leg extension (90-105) 
12 Hack Squat (180)

2 rounds: 
12 Hamstring Curl (90)
12 Steps Walking Lunge (0) (each leg)

3 rounds: 
:30 Weighted Plank Hold (45) 
12 Back Extension (0)

Single-Leg Standing Calf Raise 
15(0-0)

 Preparation Cycle

Dumbbell Bench Press
12(60-60-60)

3 rounds:
12 Flex Leverage Incline Press (90)
12 Flex Leverage Row (140)

3 rounds:
12 Flex Leverage Chest Press (90)
12 Neutral Grip Pulldown (150)

3 rounds: 
12 Flying Dip (100) 
12 Nautilus Pullover (75) 

2 rounds:
15 Pec Deck (60) 
15 Rear Delt Fly (40) 

 Deload Week 

Single-Leg RDL 
8(26-26) 

Cybex Squat Press
15(180-180)

Hip Thrust 
15(180-180)

Back Extension 
15(0-0)

 Deload Week

Flex Leverage Shoulder Press
15(50-50)

Flex Lateral Raise 
15(30-30)

Cybex Shoulder Press
15(50-50)

Flying Dip 
15(80-80)

2 rounds:
15 Single-Arm Nautilus Multi-Biceps (90) 
15 Spreader Bar Triceps Pushdown (60) 

 Deload Week 

Cybex Squat Press
15(180-180) 

Icarian Hack Squat 
12(90-90)

Flex Prone Hamstring Curl 
15(60-60)

Flex Leg Extension 
15(60-60) 

Standing Calf Raise 
15(0-0) 

1:00 Plank Hold (0) 

Deload Week

Flex Leverage Chest Press
15(90-90) 

Flex Leverage Incline Press
15(90-90)

Nautilus XPLoad Pulldown 
15(180-180) 

Nautilus Pullover 
15(75-75) 

Polaris Pec Deck 
15(60-60) 

Nautilus Rear Delt Fly 
15(40-40)

 Saturday, 3/5/22

USPA Lumber Jack Open 
Flagstaff, AZ

Squat 232.5kg/512lbs
Bench Press 168kg/370lbs
Deadlift 280kg/617lbs
Total 680.5kg/1499lbs