Preparation Cycle 

Hammer Strength Shoulder Press
8(90-140-180-250)

Tate Press 
15(25) 12(30) 10(35) 8(40) 

Upright Row 
15(65) 12(85) 10(105) 8(125) 

Dip Ladder 
1 -> 16 (136 reps) 

Alt. Side & Front Raise 
3x8 (20) 

Reverse Grip Triceps Pushdown 
4x20 (120) 

 Preparation Cycle

Dynabody Super Squat 
8(180-270-360-450-540)

Icarian Hack Squat 
8(90-180-270-410)

Reverse Hyper 
3x20 (270) 

Nautilus Ab
3x20 (130) 

 Preparation Cycle 

Dumbbell Incline Press
8(50-60-70-80-90)

Dynabody Power Press 
8(140-180-250)

Floor Dumbbell Fly 
3x20 (40) 

Barbell Curl 
8(65-85-105-125)

Cable Biceps Curl 
4x21's (105) 

3 rounds: 
12 H-Raise (15) 
12 Rear Delt Fly (15) 

 Armlifting Events 

1. Monkee Grip Deadlift
2. Rogue Hub DL
3. IronMind Rolling Thunder
4. Rogue Grandfather Clock 

Forearm Training 

5 rounds:
2 Wrist Roller (60)
20 Kettlebell Cupping (26) 

IronMind Go-Really Gripper
3x20 (90)

 Preparation Cycle

Trap Bar Farmers Carry 
20m (135-185-225-275)

Good Morning 
8(95-115-135-155)

Dumbbell Bent Row 
8(40-60-80-100)

Nautilus Pullover 
6(100-150-200)

Nautilus Multi-Biceps 
10(90-130-110)

Incline Sit-up 
2x15 

 Preparation Cycle 

Hammer Strength Shoulder Press (non iso-lateral)
8(90-140-180-230)

Tate Press
15(20) 12(25) 10(30) 8(35) 

Upright Row 
15(65) 12(85) 10(105) 8(115) 

Dip Ladder 
1 -> 15 (120 reps) 

Alt. Side & Front Raise 
3x8 (20) 

Reverse Grip Triceps Pushdown
3x20 (120) 

 Preparation Cycle 

Dynabody Super Squat 
8(180-270-360-540)

Icarian Hack Squat 
8(90-180-270-360)

Reverse Hyper 
3x20 (270) 

Nautilus Ab 
3x20 (120) 

Preparation Cycle

Dumbbell Incline Press
8(50-60-70-80)

Dynabody Power Press
8(140-180-230)

Floor Dumbbell Fly 
3x20 (35) 

Barbell Biceps Curl 
8(65-85-105-115)

Cable Curl 21's 
3x21 (60)

3 rounds:
12 H-Raise (15) 
12 Rear Delt Fly (15) 

100 Band Triceps Pushdown 

 Armlifting Event Training

Build to a heavy single on both arms:
1. Arm Assassin Saxon Bar DL 3"x4"
2. Country Crush DL 2"
3. Rogue Grandfather Clock DL
4. IronMind Rolling Thunder DL 

 Forearm Training

4 rounds: 
2x Spud Grip Genie (60)
20x Kettlebell Cupping (26) 

4 rounds:
20 IronMind Go-Really Gripper (70) 

Wide Grip Pulldown 
8x8 (170)

Nautilus Pullover 
8x8 (125)

Russian Kettlebell Swing 
8x8 (70) 

Incline Dumbbell Curl 
8x8 (25) 

H-Raise 
8x8 (15) 

Hammer Strength Shoulder Press
8x8 (180)

Upright Row 
8x8 (95) 

Cybex Dip 
8x8 (120) 

Plate Raise 
8x8 (35) 

Overhead Triceps Extension 
8x8 (65)

Dumbbell Lateral Raise 
8x8 (15) 

 Tuesday, April 30th 2024

Dynabody Super Squat 
8x8 (360)