Cycle 2/Week 4 (deload)
Back Squat
8(135) 5(185-225-275)
Dynabody Super Squat
2x8 (270)
Flex Leg Extension
2x12 (120)
Magnum Perfect Squat Calf Raise
2x20 (0)
Nautilus Ab
20(100)
Cycle 2/Week 3
Reverse Grip Bench Press
8(135-185-225-245-245-245)
Dumbbell Fly
3x12 (55)
Dip (body weight)
8x8 (rest :10)
Dumbbell Lateral Raise
1x Run the Rack
6(15-20-25-30-35-30-25-20-15)
Dumbbell Lying Triceps Extension
6(20-25-30-35-40-35-30-25-20)
Icarian Standing Lateral Raise
3x15 (25)
Icarian Overhead Triceps Extension
3x15 (50)
Cycle 2/Week 2
Reverse Grip Bench Press
8(135-185-225-225-225)
Dumbbell Fly
4x12 (50)
Dip (bodyweight)
8x8
(rest :10-:20)
Dumbbell Lateral Raise
1x Run The Rack
6(15-20-25-30-35-30-25-20-15)
Lying Dumbbell Triceps Extension
1x Run The Rack
6(20-25-30-35-40-30-25-20)
Icarian Standing Lateral Raise
15 (25-30)
Icarian Overhead Triceps Extension
2x15 (60)
Cycle 2/Week 2
Barbell Incline Press
8(135-155-185-215)
Weighted Dip
8(0-25-45-70-90)
Spoto Press
3x8 (185)
Pull-up (McGill Protocol)
24 sets of 1
(rest :10 between sets)
Cross Bench Pullover
3x12 (70)
Barbell Curl
8(65-85-105-125)
Incline Dumbbell Curl
3x12 (27.5)
100 Band Pull Apart
100 Band Triceps Pushdown
Cycle 2/Week 1
Reverse Grip Bench Press
3x8 (205)
Dumbbell Fly
4x12 (45)
Dip (bodyweight)
8x8
(rest :10 between sets)
Dumbbell Lateral Raise
2x Run the Rack
6(15-20-25-30-35-30-25-20-15) (54 reps)
6(10-15-20-25-30-25-20-15-10) (54 reps)
Dumbbell Lateral Raise
2x Run the Rack
6(15-20-25-30-35-30-25-20-15) (54 reps)
6(15-20-25-30-35-30-25-20-15) (54 reps)