Cycle 2/Week 1

Back Squat 
20(275) 

Flex Prone Hamstring Curl 
20(75) 

Icarian Hack Squat 
20(180) 

Flex Leg Extension 
20(105) 

Cycle 2/Week 1

Bench Press
20(185) 

Nautilus Plate Loaded Pullover
20(150) 

Omega Flying Dip 
20(150) 

Barbell Biceps Curl 
20(75) 

3 rounds:
15 Pec Deck (60) 
15 Rear Delt Fly (40) 
(no rest) 

3 rounds: 
15 Cable Overhead Triceps Extension (75) 
15 Cable Front Raise (60) 
(rest 1:00 between rounds) 

3 rounds: 
15 Cable Face Pull (75)
15 Cable Triceps Pushdown (75) 
(rest 1:00 between rounds) 

Nautilus-Multi Biceps 
3x15 (60) 

IronMind GoReally Gripper 
3x30 (45) 

Friday 11/25/22
Fitness 1440, Jacksonville, FL 

King Linear Row 
15(100) 12(150) 10(200-150-150) 

Pendulum Pulldown
10(90-180-180) 

Arsenal Low Row
10(90-90-90)

Hammer Strength Wide Pulldown 
3x10 (180) 

Arsenal Incline Press
10(90-180-180) 

King Linear Shoulder Press
3x10 (50) 

Arsenal Triceps Kickback
15(50-100-125) 

Viking Press 
3x8 (50) 

3 rounds: 
12 Face Pull (80) 
12 Triceps Pushdown (80) 
12 Lateral Raise (30) 

3 rounds: 
12 Overhead Triceps Extension (70) 
12 Biceps Curl (70) 

Arsenal Chest Press
10(90) 8(180) 10(90)

Supinated Cable Pulldown 
8x8 (160) 
(rest :30 between sets) 

Omega Flying Dip 
8x8 (160) 
(rest :30 between sets)

8 rounds:
8 Nautilus Multi Biceps (70) 
8 Nautilus Multi-Triceps (70) 
(no rest) 

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :30 between sets)

Cable Overhead Triceps Extension (rope)
4x15 (75) 
(rest :30 between sets)

Cabe Biceps Curl (rope)
4x15 (60) 
(rest :30 between sets)

IronMind Goreally Gripper 
4x30 (45)
(rest :30 between sets)

100 Band Triceps Pushdown 

4 rounds:
12 Leg Extension (105) 
12 Hamstring Curl (75) 
(rest :30 between rounds) 

Icarian Hack Squat 
8x8 (180) 
(rest :30 between sets) 

Dynabody Hip Thrust 
2x20 (270) 
(rest 1:00 between sets) 

Flex Leverage Decline Press
8x8 (180) 
(rest :20 between sets)

Magnum Biangular Row
8x8 (180) 
(rest :20 between sets)

Hammer Strength shoulder Press
8x8 (140) 
(rest :20 between sets)

Nautilus Plate Load Pullover
8x8 (125) 
(rest :20 between sets)

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :20 between sets)

3 rounds: 
15 Cable Curl (75)
15 Overhead Triceps Extension (90)
(rest :20)

Sleds
200yd Backwards Drag (45)
(rest 1:00)
200yd Sled Pull (45)
(rest 1:00)
200yd Sled Push (45)

Pendulum Hip Press
4x12 (270) 
(rest :30 between sets)

Romanian Deadlift
4x8 (135)
(rest :30 between sets)

Walking Lunge 
4x8 Steps (each leg) (0) 
(alternate with a partner) 

Reverse Hyper 
2x20 (180) 

Nautilus Ab
2x20 (100) 

Supinated Lat Pulldown
8x8 (150)
(rest :30 between sets)

Omega Flying Dip
8x8 (100)
(rest :30 between sets)

8 rounds: 
8 Nautilus Multi-Biceps (70) 
8 Nautilus Multi-Triceps (70) 
(no rest) 

Icarian Standing lateral Raise 
4x15 (25) 
(rest :30 between sets)

3 rounds:
15 Cable Biceps Curl (rope) (70) 
15 Cable Overhead Triceps Extension (rope) (70) 
30 Iron Mind Goreally Gripper (45)
(rest :30 between rounds) 

100 Band Triceps Pushdown

4 rounds:
12 Leg Extension (90) 
12 Hamstring Curl (60) 
(no rest)

Icarian Hack Squat 
8x8 (135) 
(rest :30 between sets) 

Dynabody Hip Thrust
2x20 (270) 
(rest 1:00 between sets) 

Flex Leverage Decline Press
8x8 (180) 
(rest :30 between sets) 

Magnum Biangular Row 
8x8 (180) 
(rest :30 between sets) 

Hammer Strength Shoulder 
8x8 (140)
(rest :30 between sets) 

Nautilus Plate Load Pullover 
8x8 (100) 
(rest :30 between sets)

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :30 between sets)

Rope Triceps Pushdown
4x15 (50) 
(rest :30 between sets) 

Rope Cable Curl
2x15 (60) 
(rest :30 between sets) 

Rope Cable Overhead Triceps Ext
2x15 (60) 
(rest :30 between sets) 

Continue until failure:
30yd Sled PULL (0-45-90-135-180-225)

(no rest between PULLS)

200yd recovery walk

Continue until failure:
30yd Sled PUSH (0-45-90-135-180)

(no rest between PUSHES)

200yd recovery walk

Continue until failure:
30yd Backward Drag (0-45-90-135)

(no rest between Drags)

Supinated Lat Pulldown 
8x8 (140)
(rest:20 between sets) 

Omega Flying Dip 
8x8 (90) 
(rest :20 between sets)

8 rounds:
8 Nautilus Mult-Biceps (80) 
8 Nautilus Multi-Triceps (80) 
(no rest) 

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :20 between sets) 

15-12-10-8
Cable Overhead Triceps Extension (75)
Cable Biceps Curl (75) 
(rest :20 between rounds) 

Sigle-Arm Cable Biceps Curl 
2x15 (30)

Sigle-Arm Cable Trices Pushdown
2x15 (60)

4 rounds:
12 Leg Extension (75) 
12 Hamstring Curl (60)
(no rest between sets)

Icarian Hack Squat 
8x8 (90)
(rest :30 between sets) 

Dynabody Hip Thrust 
2x20 (180) 

Flex Leverage Decline Press
8x8 (180) 
(rest :30 between sets) 

Magnum Biangular Row
8x8 (135)
(rest :30 between sets) 

Hammer Strength Shoulder Press
8x8 (140) 
(rest :30 between sets) 

Nautilus Plate Loaded Pullover 
8x8 (75) 
(rest :30 between sets) 

Icarian Standing Lateral Raise 
4x15 (25)
(rest :20 between sets) 

Rope Triceps Pushdown 
4x15 (60) 

 Saturday 11/5/22

Sleds
AMRAP 8:00 (6 rounds) 
40yd Sled PUSH (90) 
(alternate rounds with a partner) 

200yd Recovery Walk 

AMRAP 8:00 (6 rounds) 
40yd Sled PUSH (90) 
(alternate rounds with a partner) 

200yd Recovery Walk 

80yd Backwards Drag (90) 

Supinated Pulldown 
8x8 (130) 

Dip 
8x8 (0) 

8 rounds:
8 Nautilus Multi-Biceps (70) 
8 Nautilus Multi-Triceps (70) 
(no rest) 

Icarian Standing Lateral Raise 
4x15 (25) 

3 rounds:
15 Rope Triceps Pushdown (60) 
15 Biloslator (60) 
(no rest)