Tuesday, August 30, 2022

 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 



Monday, August 29, 2022

 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) 



Saturday, August 27, 2022

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



Friday, August 26, 2022

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) 



Thursday, August 25, 2022

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)



Tuesday, August 23, 2022

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) 



Monday, August 22, 2022

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)



Friday, August 19, 2022

 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) 



Thursday, August 18, 2022

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) 



Tuesday, August 16, 2022

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) 



Monday, August 15, 2022

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) 



Friday, August 12, 2022

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) 



Thursday, August 11, 2022

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) 



Tuesday, August 9, 2022

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) 



Friday, August 5, 2022

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 45ยบ Back extension (0)
15 Nautilus Ab (150)



Thursday, August 4, 2022

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) 


Tuesday, August 2, 2022

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) 



Monday, August 1, 2022

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)