Armlifting Events

Couuntry Crush Raptor DL (1 3/4")
2(50-75-100) 3x3 (125) 

Country Crush Raptor Wrist Curl 
3x12 (45)

Rogue Grandfather Clock DL 
2(45-90) 6(115) 

Forearm Training 

3 rounds: 
15 DB Wrist Extension (15) 
10 DB Pinch Pick-up (15) 

3 rounds: 
2 Grip Genie Wrist Roller 
20 Kettlebell Cupping (26) 
20 IronMInd Go-Really Gripper (70) 

 Deload Week

Barbell Shrug 
8(185-225-275) 

Flex Leverage Row 
8(90-140-180)

Dumbbell Pullover
8(60-70-80)

Incline Dumbbell Curl 
15(20) 12(25) 10(30) 8(35) 

Ab Wheel 
2x15 

 Deload Week

Reverse Grip Bench Press
8(135) 5(185) 3(225) 8(225) 

Standing Shoulder Press
8(95) 5(115) 3(135) 8(135) 

Weighted Dip
8(0) 8(25) 5(45) 3(70) 8(70) 

Nautilus Multi-Triceps
15(80) 12(100) 10(110) 8(120)

Dumbbell Lateral Raise 
15(15) 12(20) 10(25) 8(30)

Playaz Ball Triceps Pushdown 
3x15 (120) 

 Deload Week

Back Squat 
8(135) 5(225) 3(275) 5(315) 

1/4 Squat 
5(365-405) 

Power Squat (front) 
8(140-230-320)

Nautilus Ab 
3x20 (110) 

 Deload Week

Bench Press
8(135) 5(185) 3(225) 8(245)

Incline Bench Press
8(135) 5(185) 3(225) 

Dumbbell Fly 
8(40-50-60)

Cable High Row 
15(195) 12(210) 10(225) 8(240)

2 rounds: 
15 Champagne Press (35) 
15 Burn Machine Curl (60)
15 Rope Triceps Pushdown (105) 

 Armlifting 

Event Training
1. Country Crush Raptor 1 3/4 DL
2. Rogue Grandfather Clock DL
3. Rogue Pinch Block DL

Forearm Training 

Monkee Grip Pull-up Hang 
2x :30

3 rounds: 
3 Grip Genie Wrist Roller (60)
20 Kettlebell Cupping (26) 

Hammer Strength Gripper 
3x30 (90) 

 Friday 6/21/24

Bulldog Powerhouse Gym, Fresno CA

Nebula IDA Chest Press
10(90-140-180-1800

OG Pendulum Chest Press 
10(140-180-180)

Flex Leverage Incline Press
10(45-45-45)

Strive Prone Row 
10(180-180-180)

Flex Leverage Pulldown 
10 (90-90-90)

1st Gen Hammer STrength Pulldown 
10(180-180-180)

CamStar Overhead Triceps Extension 
3x12 

Polaris Biceps Curl 
4x10 

MedX Triceps Pushdown 
3x12 

 Thursday 6/20/24

Physique Magnifique
South San Francisco, CA

Magnum Biangular Shoulder Press
8(90-140-180-230)

3x Nautilus Double Shoulder 
12 Lateral Raise
10 Shoulder Press

3x Nautilus Double Chest 
12 Pec Deck
10 Chest Press 

Cybex Dip 
3x12 (125)

Hammer Strength Row (2nd Gen)
10(90-140-180-180)

Hammer Strength Behind the Neck Pulldown 
10(140-180-230)

Cable Triceps Pushdown 
3x12 

Cable Overhead Triceps Extension 
3x12 

 Preparation Cycle 2/Week 3

Giving legs rest. 

Nautilus Behind the Neck Machine 
12(40-50-60-50)

Nautilus Rowing Torso 
12(50-60-70-50)

H-Raise 
4x12 (15) 

Prone Incline Rear Delt Fly 
4x12 (15) 

External Rotation 
3x12 (10) 

Kelso Shrug 
4x12 (70) 

 Preparation Cycle 2/Week 3 (peak)

Incline Bench Press
8(135) 5(185) 3(205) 1(225) 8(255)

Tempo DB Bench Press (:04 ecc) 
8(60-70-80-100)

Tempo DB Fly (:04 ecc)  
8(40-45-50-65)

Pullover & Press
8(85-105-125-125) 

5 rounds:
8 Hammer Curl (35) 
8 Tate Press
8 DB Curl 
8 DB Skull Crusher 

 Sunday, June 16th 

Armlifting 
1. Country Crush Raptor 
2. Rogue Grandfather Clock 
3. Rough Pink Block 
4. Rolling Thunder Wrist Curls 
5. Grip Genie Wrist Roller 
6. DB Wrist Flexion/Extension 
7. Hammer Strength Gripper 

 Preparation Cycle 2/Week 2

Magnum Biangular Row 
8(140-180-230-270-320)

Hammer Strength Front Pulldown 
8(140-180-230) 6(270)

Nautilus Behind the Neck 
12(50-60-70)

Axle Bar Biceps Curl 
4x12 (75) 

Ab Wheel 
4x12 

 Preparation Cycle 2/Week 2

Dumbbell Shoulder Press
8(40-50-60-80)

Reverse Grip Bench Press
8(135) 5(185) 3(225) 1(245) 8(265)

Bench Dip
15(45) 12(90) 10(135) 8(180)

4 rounds:
12 Plate Circle Rt (45)
12 Plate Circle Lt 
12 Plate Side to Side 

Nautilus Multi-Triceps
10(130) 12(110) 14(90) 16(70)

Icarian Standing Lateral Raise 
3x15 (30)

 Video Shoot with Hunter Honebein

Nautilus Pullover 
10(50-75-100) 15(150) 

Hammer Strength Front Pulldown 
10(180-230) 

Single-Arm Hammer Strength Front Pulldown 
10(180) 

Flex Leverage Row 
10(180-180)

Nautilus Behind the Neck 
10(60-80-100)

Nautilus Rowing Torso 
12(50-60-70)

Flex Bisolator 
12(60-90)

Hammer Strength Gripper 
30(90) 

 Preparation Cycle 2/Week 2

Incline Bench Press
8(135) 5(185) 3(205) 1(225) 8(225)

Tempo Dumbbell Bench Press (:04 ecc)
8(50-60-70-90)

Tempo Dumbbell Fly (:04 ecc)
8(40-45-50-60)

Pullover & Press
8(85-105-125-145)

4 rounds:
8 Hammer Curl (35)
8 Tate Press
8 DB Curl
8 DB Skull Crusher 

100 Band Triceps Pushdown 

 Armlifting 
Event Training
1. Rolling Thunder DL
2. Rogue Grandfather Clock DL 
3. Rogue Pinch Block DL 

Forearm Training 
Wrist Roller 
3-2-1-2-3 (60) 

Hammer Strength Gripper 
3x30 (90) 

Side Flexion & Extension (Grandfather Clock)
3x10 (10)

DB Wrist Flexion & Extension 
3x15 (15) 

 Preparation Cycle 2/Week 1

Yoke Walk 
15yd (180-270-360-450)

Sled Pull 
30yd (135-180-225-270)

Magnum Biangular Row 
8(140-180-270-270)

Hammer Strength Front Pulldown 
8(140-180-230-230)

Axle Bar Curl 
3x12 (65) 

Ab Wheel 
3x12 

 Preparation Cycle 2/Week 1

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

Reverse Grip Bench Press
8(135) 5(185) 3(225) 8(245)

Bench Dip 
15(0) 12(45) 10(90) 
Drop Set: 8(135-90-45)

3 rounds: 
12 Plate Circle (Rt) (45) 
12 Plate Circuit (Lt) 
12 Plate Side to Side 

10-12-14-16
Polaris Triceps Pushdown (150-130-110-90) 
Icarian Lateral Raise (50-40-35-30)

 Preparation Cycle 2/Week 1

SSB Squat 
8(155) 5(205) 3(245) 8(295) 

SSB Split Squat 
8(65) 5(115) 3(155) 8(205) 

SSB Good Morning 
8(65) 5(115) 3(155) 8(205)

Nautilus Ab 
3x20 (160) 

 Preparation Cycle 2/Week 1

Incline Bench Press
8(135) 5(185) 3(205) 8(215) 

Tempo DB Bench Press (:04 ecc)
8(50-60-70-80) 

Tempo DB Fly (:04 ecc)
8(40-45-50-55)

Pullover & Press 
8(85-105-125-125) 

3 rounds: 
8 Hammer Curl (35) 
8 Tate Press
8 Biceps Curl 
8 Skull Crusher 

100 Band Triceps Pushdown 

 Sunday, June 2nd 2024

Armifting USA Super Series Stage 1

Event 1: 2" Country Crush Deadlift (268lbs) 
Event 2: 3"x4" Saxon Bar Deadlift (154lbs) 
Event 3: IronMind Hub Deadlift (53lbs)