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)
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)
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)
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)