Deload

Back Squat 
8(135) 5(225) 3(315) 1(365-365-365)

Walk Out 
1(455) 

Reverse Hyper 
2x20 (180) 

1:00 Plank Hold 

 Deload Week 

Bench Press
5(135-185-205-225)

Sling Shot Bench Press
1(275-315-365) 

Dumbbell Fly 
2x12 (35) 

Nautilus Plate Load Pullover 
2x12 (100) 

Cross Body Hammer Curl 
2x12 (30) 

Nautilus Rear Delt Fly 
2x15 (50) 

Triceps Pushdown 
2x15 (60) 

5 rounds: 
20yd Sled Push Shuttle (90) 
(alternate shuttles with a partner) 

80yd Farmers Walk (53)

4 rounds: 
40yd Sled Push Shuttle 
(alternate shuttles with a partner) 

80yd Farmers Walk 

3 rounds: 
60yd Sled Push Shuttle 
(alternate shuttles with a partner) 

80yd Farmers Walk

Pause Deadlift  
2(315-375-435-405-365)

Good Morning 
8(95-135-185) 

Bent Barbell Row 
8(135-185-225)

Nautilus XPLoad Pulldown 
8(180) 10(230) 12(270) 

Flex Leverage Row 
8(180) 10(180) 12(180) 

Dumbbell Rear Delt Fly 
4x15 (15) 

Banded Dynamic Bench Press
8 sets of 3 (135+red)

Seated Shoulder Press 
8(95-115-135-155)

Weighted Dip
8(0-25-45-70-90)

Hammer Strength Shoulder Press
4x12 (140)

Dumbbell Lateral Raise 
4x15 (15) 

Overhead Triceps Extension
8(65-85-105-125)

Rope Triceps Pushdown 
15(70-70-60-60)

Icarian Lateral Raise 
2x20 (20)

Pause Squat (:03 in bottom) 
2(225-275-315-365-315-225)

Box Squat (above parallel) 
5(225-315-405)

Icarian Hack Squat 
8(180-270-360) 

Reverse Hyper
2x20 (270) 

Nautilus Ab 
2x20 (190) 

Bench Press
5(185-225-265-245-205)

Pin Press
5(225-275-315)

Floor Dumbbell Fly 
8(30-40-50-70)

Neutral Grip dumbbell Incline Press
2x15 (70) 

Nautilus Plate Loaded Pullover 
8(100-150) 6(250) 

Barbell Curl 
8(65-95) 6(135) 

Reverse Curl 
2x15 (45)

 Pause Deadlift 
2(275-345-405-375-315)

Good Morning 
8(95-135-185)

Bent Barbell Row 
8(135-185-225)

Nautilus XPLoad Pulldown 
10(180-230-270)

Flex Leverage Row 
3x10 (180) 

Dumbbell Rear Delt Fly 
4x15 (15) 

Nautilus Ab 
2x20 (170) 

Icarian Standing lateral Raise 
15(15-20-25-30)

Seated Shoulder Press
8(95-115-135-155)

Weighted Dip 
8(0-25-45-70-90)

Hammer Strength Shoulder Press
3x12 (140)

Dumbbell Lateral Raise 
4x15 (15)

Overhead Triceps Extension
8(65-85-105-105)

3 rounds:
15 Plate Raise (35) 
15 Rope Triceps Pushdown (60) 

Pause Squat (:03 in bottom) 
2(225-275-335-305-255)

Box Squat 
5(275-315-365)

Icarian Hack Squat 
8(90-180-360) 

Reverse Hyper
2x20 (230) 

Nautilus Ab
2x20 (150) 

Bench Press
5(165-205-245-225-205)

Pin Press 
5(185-225-275)

Floor Dumbbell Fly 
8(30-40-50-65)

Neutral Grip Dumbbell Incline Press
2x15 (60) 

Nautilus Pullover 
8(100-150-225) 

Barbell Curl 
8(65-95-125)

Reverse Grip Curl
2x15 (45) 

Nautilus Rear Delt Fly 
3x15 (50) 

Pause Deadlift (:01 BK) 
2(245-315-375-345-275) 

Good Morning 
8(95-115-135)

Bent Barbell Row 
8(135-185-225)

Nautilus XPLoad Pulldown 
12(180) 10(230) 8(270) 

Flex Leverage Row
12(140) 10(180) 8(180) 

Dumbbell Rear Delt Fly
4x15 (15) 

Nautilus Ab 
2x20 (150) 

Banded Dynamic Bench Press (red bands)
8 sets of 3 (135+bands) 

Seated Shoulder Press 
8(95-115-135-155)

Weighted Dip 
8(0-25-45-90) 

Dumbbell Lateral Raise 
3x15 (15)

Hammer Strength Shoulder Press
3x12 (140) 

Overhead Triceps Extension 
8(65-85-85-85)

Rope Triceps Pushdown 
3x12 (60) 

Pause Squat (:03 in bottom) 
2(205-255-305-280-230) 

Box Squat 
5(225-275-315) 

Icarian Hack Squat 
8(90-180-270) 

2 rounds:
20 Reverse Hyper (90) 
:30 Wt Plank Hold (45) 

Nautilus Rear Delt Fly 
4x15 (50) 

Flex Leverage Row 
12(90-140-180) 8(230)

Nautilus Plate Load Pullover
3x12 (100) 

Nautilus XPLoad Pulldown 
3x12 (180) 

Cable Seated Row
2x15 (150) 

Tsunami Bar Pulldown 
2x15 (130) 

Dumbbell Rear Delt Fly 
3x15 (15)

2 rounds: 
No rest between exercises.
15 Bilsolator (75)
30 Gripper (50) 

2 rounds:
No rest between exercises.
15 45º Back extension (0)
15 Nautilus Ab (150)

4 rounds:
No rest between exercises.
15 Icarian Standing lateral Raise (25)
Hammer Strength Shoulder Press 15(50) 12(90) 10(140) 8(180)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
15 Polaris Pec Deck (70) 
15 Omega Flying Dip (100)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Wide Grip Cybex Shoulder Press (50) 
8 Neutral Grip Cybex Shoulder Press (50)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
12 Plate Circles (both directions) (25)
12 Plate Side to Side (25)
(alternate rounds with a partner) 

Spreader Bar Triceps Pushdown 
4x15 (60) 

Dumbbell Lateral Raise 
3x15 (12.5) 

Overhead Triceps Extension 
3x15 (50) 

Push-up 
3x15 (0) 

Pendulum Hip Press
15(180-220-270-270) 

Icarian Hack Squat 
12(90-135-180) 

Dynabody Super Squat 
10(180-225-270) 

2 rounds: 
15 Back Ext (0) 
15 Nautilus Ab (150) 

Rest :30 between sets.

Flex Leverage Chest Press 
4x15 (90) 

Hammer Strength Shoulder Press
3x15 (90) 

Icarian Standing Lateral Raise 
3x15 (20) 

Omega Flying Dip 
3x15 (80) 

3 rounds: 
No rest between exercises.
15 Polaris Pec Deck (60) 
15 Rope Triceps Pushdown (60) 

3 rounds:
No rest between exercises.
15 Plate Raise (25)
15 Rope Triceps Pushdown (60)