Cycle 1/Week 4 (deload)

Barbell Shoulder Press 
8(95-115-135)

Weighted Dip 
8(0-25-25-25-25)

Flex Leverage Chest Press 
3x12 (140)

Alt Side & Front Raise 
3x10 (15) (both exercises) 

Nautilus Multi-Triceps
3x12 (70) 

3 rounds: 
12 Icarian Standing Lateral Raise (25) 
15 Spreader Bar Triceps Pushdown (60) 

Cycle 1/Week 4 (Deload)

Back Squat 
5(135-185-225-225-225) 

Icarian Hack Squat 
8(90-180-270)

Flex Leg Extension 
2x12 (135) 

Standing Calf Raise 
2x20 (0) 

2 rounds: 
20 Reverse Hyper (180)
20 Nautilus Ab (100) 

 Cycle 1/Week 4 (deload)

Bench Press
8(135-185-205-225)

Incline Bench Press
3(135-185-205-225)

Polaris Pec Deck 
3x12 (70) 

Omega Flying Dip 
3x12 (100)

Cybex Seated Row
3x12 (120)

3 rounds:
12 Burn Machine Curl (55)
20 IronMind Go-Really-Gripper (70) 

100 Band Pull Apart 
100 Band Overhead Triceps Extension

 Sleds

8 rounds: 
40m Sled Push (180)
(3 person relay) 

SMASH FITNESS
Ft Myers, FL

Arsenal Shoulder Press
Wide Grip: 8(90-140-180)
Neutral Grip: 8(180-140-90)

Arsenal Chest Press
Wide Grip: 8(90-140-180)
Neutral Grip: 8(180-140-90)

Hammer Strength Decline Press
3x8 (180) 
(great range of motion and squeeze)

Arsenal Overhead Triceps Extension 
10(120-130-140)
(great feel)

Arsenal Pec Fly
10(50-70-90-70-50)
(excellent piece. would like to find one.)

3 rounds:
12 Alternating Side & Front Raise (15)
12 Rope Triceps Pushdown (50)

Single-Arm Reverse Grip Triceps Extension
3x15 (20)

Single-Arm Cable Lateral Raise 
3x15 (20)

30 Push-up 

SMASH FITNESS
Ft Myers, FL

Arsenal Leg Press
10(90-180-270)

Hammer Strength Kneeling Hamstring Curl
3x10 (50)

Hammer Strength Leg Extension
3x10 (50)

Back Squat
5(135-225-275)

Dynabody Super Squat
10(90-180-270-360-270-180-90)

3 rounds:
20 Standing Calf Raise
:30 Plank Hold

45º Back Extension
3x15 (0) 

SMASH FITNESS
Ft Myers, FL

Hammer Strength Seated Row
8(90-180-270) 5x8(360)

Hammer Strength Pullover 
8(90-140-180-230)

Cable Pulldown 
10(120-140-160-180)

Cable Seated Row
3x12 (120)

Dumbbell rear Delt Fly
4x15 (15)

Incline Dumbbell Curl
3x12 (25)

EZ Bar Curl (alt wide/narrow grip)
4x10 (50)

5 rounds:
15 Face Pull (25)
15 Cable Curl (25)

SMASH FITNESS
Ft Myers, FL

Incline Bench Press
5(185-205-225-245)

Arsenal Vertical Chest Press
8(90-180-270) 6(360)
(based on Nebula IDA Vertical Chest Press. The Arsenal is not a great piece)

Arsenal Pec Fly (plate loaded)
3x12 (90) 
(excellent piece. would be a great addition)

Hammer Strength Decline Press
3x10 (180)
(surprisingly good piece. New version. Great feel and range of motion)

Arsenal Overhead Triceps Extension
3x10 (120
(excellent piece. enjoyed using it)

5 rounds:
15 Dumbbell Lateral Raise (15)
15 Rope Triceps Pushdown (50)

3 rounds:
12 Arsenal Standing Lateral Raise (30)
12 Cable Fly (30)
(nice lateral raise. the arms are shorter than the Icarian. changes the feel, not for the better)

                                                                            

SMASH FITNESS
Ft Myers, FL

Cycle 1/Week 2

Arsenal Front Pulldown (plate loaded)
10(90-140) 8(140) 6(140)

Single-Arm Hammer Strength Row
8(90-180-270-360)

Hammer Strength T-Bar Row 
8(45-90-135-135)
(machine did not have a good feel)

Neutral Grip Cable Pulldown 
10(120-140-160-160)

Dumbbell Rear Delt Fly
3x15 (15)

Hammer Strength Shrug 
3x12 (180)

Deadlift 
5(135-225-275)
(minimal work. back and hips tight from travel and squatting)

3 rounds:
15 Face Pull (25-30-35)
15 Rope Curl (25-30-35)

45º Back Extension 
2x15 

                                                                            

 Cycle 1/Week 2

Reverse Grip Bench Press
5(135-185-205-235-255-255)

Weighted Dip 
8(0-45-90-115-115)

Cybex Shoulder Press (neutral)
8(20-50-70-90)

Alt. DB Lateral Raise & DB Upright Row
3x10 (20) (both exercises)

Nautilus Multi-Triceps
12(100-100-120)

2 rounds:
12 Plate Circle (35) 
12 Plate Dide to Side 
12 Plate OH Triceps Extension

 Cycle 1/Week 2

Back Squat 
5(225-275-315-365-365)

Dynabody Super Squat (close stance)
2x10 (360) 

Flex Leg Extension
3x12 (135) 

 Cycle 1/Week 2

Incline bench Press
5(135-185-205-225-225)

Bench Press
8(185-225-245-245)

Floor Dumbbell Fly 
8(35-45-55-70)

Flex Leverage Chest Press
12(180)

Cable High Row 
3x12 (255) 

Nautilus Pullover
3x12 (75) 

3 rounds:
12 Bisolator (75) 
20 Gripper (70) 

 Sleds

3 rounds:
80m Sled PULL Shuttle (135)
(alternate shuttles with a partner)

80m Farmers Walk (70)

20m Sled PUSH Shuttle (90) 
40m Sled PUSH Shuttle 
60m Sled PUSH Shuttle
80m Sled PUSH Shuttle
60m Sled PUSH Shuttle 
40m Sled PUSH Shuttle 
20m Sled PUSH Shuttle 

80m Farmers Walk 

3 rounds: 
80m Backward Sled Drag (45) 

 Cycle 1/Week 1

Flex Leverage Row
8(90-140-180-230)

Deadlift
5(225-275-315-315-315)

Eagle Loop Pull-up
3x5

Cybex Squat Press
4x12 (270)

Reverse Hyper
2x20 (180) 

Incline Sit-up 
2x10 

 Cycle 1/Week 1

Reverse Grip Bench Press
5(185-205-235-235-235)

Weighted Dip 
8(0-45-90-90-90)

Cybex Shoulder Press 
8(20-50-70-90) 

Alt. DB Lateral Raise & DB Upright Row
3x8 (both exercises) 

Nautilus Multi-Biceps 
12(100-110) 10(120-100) 

2 rounds: 
12 Plate Circles (both directions) (45)
12 Plate Side to Side (overland back is one) (45)
12 Plate Overhead Triceps Extension (45)

 Cycle 1/Week 1

Back Squat 
5(225-275-315-315-315)

Dynabody Super Squat (close stance)
2x8 (360) 

Flex Leg Extension
3x12 (135) 

Perfect Squat Calf Raise 
3x15 (0) 

Nautilus Ab 
2x20 (100) 

 Cycle 1/Week 1

Barbell Incline Press
5(135-185-205-205-205)

Bench Press
8(135-185-225-225-225)

Floor Dumbbell Fly 
8(35-45-55-65)

Flex Leverage Decline Press
15(180) 

Cable High Row 
4x12 (240)

Nautilus Pullover 
3x12 (75) 

3 rounds: 
12 Nautilus Multi-Biceps (90) 
30 Go Really Gripper (45) 

100 Band Pull Apart 

100 Band Triceps Pushdown 

 Saturday 11/4/2023

Sleds

5 rounds: 
20m Sled Push (180) 
(alternate rounds with a partner) 

4 rounds: 
40m Sled Push Shuttle (135) 
(alternate rounds with a partner) 

3 rounds: 
60m Sled Push Shuttle (90) 
(alternate rounds with a partner) 

2 rounds:
80m Sled Push Shuttle (90)
(alternate rounds with a partner) 

 Cycle 2/Week 4 (deload) 

Flex Leverage Row 
8(90-140-180) 

Deadlift 
5(135-185-225-275)

Eagle Loop Pull-up 
3x3 (0)

Cybex Squat Press
2x12 (270) 

Back Extension 
2x12 

Incline Sit-up 
2x10 

 Cycle 2/Week 4 (deload) 

Reverse Grip Bench Press 
5(135-185-205-225)

Weighted Dip 
8(0-25-25-25)

Cybex Shoulder Press
3x12 (50) 

2 rounds: 
12 Plate Circles (both directions) (25) 
12 Plate Side to Side (over and back is one) (25) 

3 rounds: 
12 Polaris Triceps Pushdown (80) 
12 Icarian Standing Lateral Raise (30)