Friday, September 30, 2022

 Cycle 2/Week 4 (deload) 

Hammer Strength Front Pulldown
2x8 (180) 

Hammer Strength Row
2x12 (180) 

Nautilus Rear Delt Fly 
2x15 (50) 

2 rounds:
15 Back Extension (0) 
30 Nautilus Ab (150) 




Thursday, September 29, 2022

 Cycle 2/Week 4 (deload) 

Cybex Shoulder Press
3x12 (50) 

Omega Flying Dip
3x12 (80) 

3 rounds:
15 Triceps Pushdown (60) 
15 DB Lateral Raise (15) 

Nautilus Ab 
3x20 (150) 



Tuesday, September 27, 2022

 Cycle 2/Week 4 (deload)

Back Squat 
3(225-315) 1(365) 3(385) 1(405) 

Walkout 
1(545)

Reverse Hyper 
2x20 (270) 

Nautilus Ab 
20(150-170-190) 



Monday, September 26, 2022

 Cycle 2/Week 4 (deload) 

Bench Press
3(185-205-225-245-265) 

Sling Shot Bench Press
3(295-295) 

Decline Dumbbell Fly 
8(35-35)

EZ Bar Pullover 
8(65-65)

EZ Bar Biceps Curl
8(65-65) 

Nautilus Ab 
3x20 (150) 



Saturday, September 24, 2022

 Cycle 2/Week 3

8 rounds:
40yd Sled Pull (90) 
(alternate with a partner) 

Nautilus Ab
3x20 (150) 



Friday, September 23, 2022

 Cycle 2/Week 3

Deadlift
2(225-315-405-455) 5(495) 

Bent Barbell Row
6(135-185-225-365)

Good Morning
6(135-185-225) 

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

Magnum Biangular Row 
8(180) 6(270)

Nautilus Behind the Neck 
15(60) 12(70) 8(80) 

Nautilus Rear Delt
2x12 (60)
 

Nautilus Ab 
3x20 (150) 



Thursday, September 22, 2022

 Cycle 2/Week 3

Nautilus XPLoad Chest Press
12(90) 10(140) 8(180) 

Standing Shoulder Press
5(95-115-135) 1(155-175) 7(195) 

Weighted Dip 
5(0-45-90) 1(135) 7(135) 

Upright Row
8(45-65-85-105-125)

Skull Crusher 
8(65-85-115)

4 rounds:
15 Triceps Pushdown (70) 
15 Dumbbell Lateral Raise (15) 

Nautilus Ab 
3x20 (150) 



Tuesday, September 20, 2022

 Cycle 2/Week 3

Pause Back Squat 
2(225-275-315-365)

Back Squat 
1(405) 3(435)

Walk Out (:10 hold) 
1(585)

Reverse Hyper
2x20 (360) 

Nautilus Ab
3x20 (150) 



Monday, September 19, 2022

 Cycle 2/Week 3

3 rounds: 
15 Nautilus Rear Delt Fly (50) 
15 Nautilus Behind the Neck (50) 

Bench Press (pause first rep)
3(225-245-265-285-305) 

Sling Shot Bench Press
3(355-355) 

Decline Dumbbell Fly
8(30-40-50-70) 

Pullover & Press
8(65-85-115-165) 

3 rounds: 
8 Cross Body Hammer Curl (55)
8 Nautilus XPLoad Chest Press (180) 

Nautilus Mult-Biceps 
2x12 (100) 

Nautilus Ab
3x20 (150) 



Saturday, September 17, 2022

8 rounds:
40yd Sled Pull (135) 
(alternate rounds with a partner) 

2 rounds: 
80yd Backwards Drag (90) 
(alternate rounds with a partner) 



Friday, September 16, 2022

 Cycle 2/Week 2

Deadlift 
2(345-405-465-435-375)

Bent Barbell Row
6(135-185-225-315)

Good Morning
6(95-135-185-225) 

Hammer Strength Front Pulldown
8(180-230) 

3 rounds:
No rest between exercises.

15 Nautilus Behind the Neck (60)
15 Nautilus Rear Delt Fy (50) 

Nautilus Ab
20(150-170-190) 



Thursday, September 15, 2022

 Cycle 2/Week 2

Nautilus XPLoad Chest Press
12(90) 10(140) 8(180) 6(230) 

Standing Shoulder Press
5(95-115-135) 1(155) 5(185) 

Weighted Dip 
5(0-45-90-135)

Upright Row
8(45-65-85-105) 

Skull Crusher
8(65-85-115-135) 

Triceps Pushdown 
15(70-80-80-70) 

Dumbbell Lateral Raise 
2x20 (15) 

Nautilus Ab
3x20 (150) 



Tuesday, September 13, 2022

 Cycle 2/Week 2

Pause Back Squat (:01 in bottom) 
2(275-315-365-315)

Back Squat 
5(405) 

Walk Out (:10 hold) 
1(545) 

Reverse Hyper

2x20 (360) 

Nautilus Ab 
3x20 (150) 



Monday, September 12, 2022

 Cycle 2/Week 2

3 rounds:
15 Nautilus Behind the Neck (50) 
15 Nautilus Rear Delt (40) 

Bench Press (pause first rep) 
3(225-245-265-285-265-245-225)

Sling Shot Bench Press
2x3 (335) 

Decline Dumbbell Fly 
8(30-40-50-65) 

Pullover & Press
8(65-85-115-135) 

3 rounds:
8 Cross Body Hammer Curl (50) 
8 Nautilus XPLoad Chest Press (160) 

Nautilus Ab
3x20 (150) 



Saturday, September 10, 2022

 Cycle 2/Week 1

Sleds
40yd Sled Push (45) 
40yd Sled Push (90) 
40yd Sled Push (135) 
40yd Sled Push (180) 

(rest while partner works)

40yd Sled Pull (45) 
40yd Sled Pull (90) 
40yd Sled Pull (135) 
40yd Sled Pull (180) 

(rest while partner works)

40yd Backward Drag (180)
40yd Backward Drag (135) 
40yd Backward Drag (90) 
40yd Backward Drag (45) 



Friday, September 9, 2022

 Cycle 2/Week 1

Deadlift 
2(315-375-435-405-345)

Bent Barbell Row
6(135-185-225-275) 

Good Morning
6(95-135-185-225) 

Hammer Strength Singe-Arm Row
8(270-360) 

Nautilus Rear Delt Fly 
3x15 (50) 

Nautilus Ab
3x20 (150) 



Thursday, September 8, 2022

 Cycle 2/Week 1

Nautilus XPLoad Chest Press (neutral)
3x8 (140) 

Standing Shoulder Press
5(95-115-135) 1(155) 5(175) 

Weighted Dip
5(0-45-70-90-115) 

Upright Row
8(45-65-85-105-85-65-45)

Skull Crusher
8(65-85-105-125)

Triceps Pushdown 
15(60-70-80-90)

Dumbbell Lateral Raise 
2x20 (15) 



Tuesday, September 6, 2022

 Cycle 2/Week 1

Pause Back Squat (:01 in bottom) 
2(225-275-335-305-255)

Back Squat 
5(365) 

Walk Out (:10 hold) 
1(495) 

Reverse Hyper 
2x20 (320) 

Nautilus Ab
2x20 (150) 



Monday, September 5, 2022

 Cycle 2/Week 1

Bench Press
5(185-225-265-245-205) 

Sling Shot Bench Press
3(315-315) 

Decline Dumbbell Fly 
8(30-40-50-60)

EZ Bar Pullover & Press
8(65-85-105-125)

3 rounds: 
8 Cross Body Hammer Curl (45) 
8 Nautilus XPLoad Chest Press (140) 
(alternate rounds with a partner)  



Saturday, September 3, 2022

Sleds

3 rounds: 
40yd Backwards Drag (90) 
40yd Sled Pull 
40yd Sled Push
(rest while partner works)
80yd Farmers Walk (53) 
(rest while partner works)

Finisher:
80yd Backwards Drag (90) 



Friday, September 2, 2022

 Deload

Mag Bar Lat Pulldown 
15(100) 12(120) 10(140) 8(160) 

Seated Cable Row 
15(100) 12(120) 10(140) 8(160) 

EZ Bar Pullover & Press 
3x12 (65) 

Rear Delt Fly 
2x15 (40) 

Back Extension 
2x15 (0) 



Thursday, September 1, 2022

Deload

Flex Leverage Shoulder Press
15(25) 12(50) 10(70) 8(90) 

Flying Dip 
15(90) 12(100) 10(110) 8(120) 

Rope Triceps Pushdown 
15(60) 12960) 10(60) 8(60) 

Plate Raise 
15(25) 12(25) 10(25) 8(25)