Friday 12/29/23

Transition Cycle 

Dumbbell Pullover 
4x10 (70) 

Hammer Strength Front Pulldown 
4x10 (180) 

Magnum Biangular Row 
3-Grip 6/6/6 (90-115-140) 

Nautilus Rowing Torso 
3x15 (40) 

2 rounds: 
20 Reverse Hyper (90) 
10 Ab Wheel 

 Transition Cycle 

Supinated Pulldown 
4x10 (150)

Machine Dip 
4x10 (110) 

Alt Arm Dumbbell Curl 
4x10 (35) 

Dumbbell Skull Crusher 
4x10 (35) 

Nautilus Multi-Biceps 
3x12 (80) 

Overhead Triceps Extension 
3x12 (65) 

3 rounds: 
15 Rope Biceps Curl (60) 
15 polaris Triceps Pushdown (80) 
30 Gripper (45)

Transition Cycle 

Bench Press
8-1-7-2-6-3-5-4 (225)

Dumbbell Incline Press
4x12 (70)

4 rounds:
12 Polaris Peck Deck (70)
12 Flex Decline Press (140)

Barbell Curl
100(35)
(unbroken)

 Cycle 2/Week 3

Weighted Wide Grip Pull-up 
5(0-10-20-30-40)

Single-Arm Nautilus XPLoad High Row 
8(180-270-360)

Single-Arm Hammer Strength Low Row 
8(180-270-410)

Nautilus Pullover
8(100-150-200)

Dumbbell Rear Delt Fly 
3x15 (15) 

2 rounds: 
15 Back Extension 
:30 Wt Plan Hold (45) 

 Cycle 2/Week 3

Barbell Shoulder Press 
8(95-115-135) 1(155) 8(175) 

Weighted Dip 
8-1-7-2--3-5-4 (90) 

Flex Leverage Chest Press 
8(230-230-205)

Alt Side & Front Raise 
3x10 (20) 

Nautilus Multi-Triceps 
12(90-110-130)

Icarian Lateral Raise 
15(20-25-30-35)

Rope Triceps Pushdown 
15(60-75-90-90)

Nautilus Ab 
3x20 (120) 

 Cycle 2/Week 3

Bench Press
8(185-225-245-265-285) 

Incline Press
3(185-205-225-265)

4 rounds:
12 Polaris Pec Deck (80) 
12 Omega Flying Dip (130) 

4 rounds:
12 Cybex Row (140) 
12 Nautilus Rear Delt Fly (50) 

4 rounds:
12 Burn Machine Curl (70) 
20 IronMind Go-Really Gripper (50) 

Ab Wheel 
3x12 

 Cycle 2/Week 2

Weighted Wide Grip Pull-up 
5(0-10-20-30-40) (failed last set)

Deficit Deadlift 
5(135-185-225-275) 

Single-Arm Nautilus XPLoad High Row 
10(180-230-320)

Single-Arm Hammer Strength Low Row 
10(180-270-360)

Nautilus Pullover 
10(100-125-175) 

Dumbbell Rear Delt Fly 
3x15 (17.5)

2 rounds:
15 45º Back Extension 
:30 Weighted Plank Hold (45) 

 Cycle 2/Week 2

Barbell Shoulder Press
8(95-115-135-165)

Weighted Dip 
8-1-7-2-6-3-5-4 (90)

Flex Leverage Chest Press 
3x10 (180)

Alt Side & Front Raise 
3x10 (both exercises) (20)

Nautilus Multi-Triceps 
12(80-100-120)

4 rounds:
15 Icarian Standing Lateral Raise (25)
15 Spreader Bar Pushdown (60)

100 Overhead Band Triceps Extension 

Nautilus Ab 
3x20 (120)

 Cycle 2/Week 2

Back Squat (pause last rep)
5(135-185-225-275) 
(back still tight)

Icarian Hack Squat (last set tempo :04 ecc)
8(90-180-320)

Flex Leg Extension 
3x12 (165) 

Standing Calf Raise 
4x20 

2 rounds:
20 Reverse Hyper (180)
:20 Side Plank Hold 

 Cycle 2/Week 2

Bench Press 
8(185-225-245-265-265)

Incline Bench Press
3(185-205-225-255)

4 rounds: 
12 Polaris Pec Deck (80)
12 Omega Flying Dip (120)

4 rounds:
12 Cybex Row 
12 Nautilus Rear Delt Fly 

4 rounds: 
12 Burn Machine Bar (60)
20 IronMind Gripper (70) 

Rope Curl 
2x15 (75) 

Ab Wheel 
3x10 

 Cycle 2/Week 1

Weighted Wide Grip Pull-up 
5(0-10-20-30-40)

Deficit Deadlift 
5(135-185-225)

Single-Arm XPLoad High Row 
12(180-230-270)

Single-Arm Hammer Strength Low Row
12(180-270-320)

Nautilus Pullover 
12(100-125-150)

Dumbbell Rear Delt Fly 
3x15 (15) 

2 rounds:
15 45º Back Extension 
:30 Weighted Plank Hold (45) 

 Cycle 2/Week 1

Standing Shoulder Press
8(95-115-135-155)

Weighted Dip 
8-1-7-2-6-3-5-4 (70)

Flex Leverage Chest Press 
3x12 (160)

Alternating Side & Front Raise
4x10 (20) (both exercises)

Nautilus Multi-Triceps
12(90-100-110-120)

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

Nautilus Ab 
2x20 (100)

 Cycle 2/Week 1

Back Squat (last rep paused)
5(225-275-315)

Hack Squat 
8(180-270)

Tempo Hack Squat (:04 ecc) 
8(270) 

Flex Leg Extension 
3x12 (150)

Standing Calf Raise 
3x20 (0)

2 rounds:
20 Reverse Hyper (180) 
:20 Side Plank Hold (both sides)

 Cycle 2/Week 1

Bench Press 
8(185-225-245-245-245)

Incline Bench Press 
3(185-205-225-245)

3 rounds: 
12 Polaris Pec Deck (80) 
12 Omega Flying Dip (110)

4 rounds:
12 Cybex Row (130)
12 Nautilus Rear Delt Fly (50)

4 rounds: 
12 Burn Machine Curls (55)
20-30 IronMind Gripper (70) 

Ab Wheel 
3x8 

 Cycle 1/Week 4

Face Pull 
3x15 (90)

Wide Grip Pull-up 
5x5 (0) 

Single-Arm Nautilus XPLoad Pulldown 
8(140-180-230)

Single-Arm Hammer Strength Low Row 
8(180-230-270)

Nautilus Pullover
3x10 (100) 

3 rounds: 
12 Cybex Row (120) 
15 Nautilus Rear Delt Fly (40) 

Back Extension (horizontal)
3x15 (0)