Russian Cycle/ Week 1

Bench Press 
6 sets of 2 (285) 

Dumbbell Shoulder Press
10(60) 8(70) 6(80) 4(90) 

Pullover & Press 
10(85) 8(105) 6(125) 4(155) 

Hammer Strength Dip
12(180) 12(205) 12(225) 12(250) 

Dumbbell Lateral Raise 
Drop Set: 8-10 (45-35-25-15)

Dumbbell Skull Crusher
Drop Set: 8-10 (45-35-25-15) 

 Russian Cycle/Week 1

Back Squat 
6 sets of 3 (385) 

Reverse Hyper 
12(180) 12(225) 12(270) 12(315) 

Nautilus Ab 
12(120) 12(130) 12(140) 12(150) 

 Russian Cycle/Week 1

Bench Press
6 sets of 3 (285) 

Fat Bar Chin-up 
5x5 (0) 

Dumbbell Bent Row 
12(70) 10(80) 8(90) 6(100) 

Seated Al-Arm Dumbbell Curl 
12(35) 10(40) 8(45) 6(50) 

15-12-9 
Nautilus Pullover (125) 
Nautilus Multi-Biceps (70) 

H-Raise 
3x15 (15) 

  2 Week Preparation Cycle/Russian Cycle

Back Squat 
6 sets of 2 (315) 

Deficit Deadlift (1") 
6 sets of 2 (225) 

Barbell Shrug 
15(225) 12(225) 10(225) 8(225) 

Back Extension 
2x20 

Oblique Raise 
2x20 

Nautilus Ab 
2x20 (150) 

 2 Week Preparation Cycle/Russian Cycle

Bench Press 
6 sets of 2 (245) 

Dumbbell Shoulder Press 
12(50) 10(60) 8(70) 6(80) 

Pullover & Press 
12(85) 10(105) 8(125) 6(145) 

Hammer Strength Dip
12(180) 12(205) 12(230) 12(230) 

Dumbbell Lateral Raise 
Drop Set: 8-10(40-30-20-10)

Dumbbell Skull Crusher 
Drop Set: 8-10(40-30-20-10)

  2 Week Preparation Cycle/Russian Cycle

Squat 
6 sets of 2 (365)

Cybex Squat Press 
12(270) 12(360) 12(450) 12(540)

Standing Calf Raise 
12(180) 12(195) 12(210) 12(225) 

Reverse Hyper 
12(180) 12(270) 12(360) 12(360) 

Nautilus Ab
12(120) 12(130) 12(140) 12(150) 

   2 Week Preparation Cycle/Russian Cycle

Bench Press 
6 sets of 2 (265) 

Fat Bar Chin-up 
5x5 (0) 

Dumbbell Bent Row 
15(60) 12(70) 10(80) 8(90) 

Seated Alt-Arm Dumbbell Curl 
12(30) 10(35) 8(40) 6(45) 

15-12-9
Nautilus Pullover (125) 
Nautilus Multi-Biceps (70) 
(no rest) 

H-Raise 
3x15 (17.5) 

  2 Week Preparation Cycle/Russian Cycle

Squat 
6 sets of 2 (315) 

Deficit Deadlift (1")
6x2 (225) 

Barbell Shrug 
15(225) 12(225) 10(225) 8(225) 

Back Extension 
2x20 (0) 

Oblique Raise 
2x20 (0) 

Nautilus Ab 
2x20 (130) 

 2 Week Preparation Cycle/Russian Cycle

Bench Press
6x2 (245) 

Dumbbell Shoulder Press
15(40) 12(50) 10(60) 8(70) 

Pullover & Press 
15(65) 12(85) 10(105) 8(125) 

Hammer Strength Dip 
15(135) 12(180) 10(225) 8(225) 

Dumbbell Skull Crusher 
15(35) 12(35) 10(35) 8(35) 

Dumbbell Lateral Raise 
Drop Set - 8(35) 8(27.5) 8(20) 8(12.5) 

 2 Week Preparation Cycle/Russian Cycle

Squat 
6x2 (275) 

Cybex Squat Press 
15(270) 12(360) 10(450) 8(540) 

Standing Calf Raise 
15(210) 12(225) 10(240) 8(255)

Reverse Hyper 
3x20 (180) 

Nautilus Ab 
3x20 (100) 

2 Week Preparation Cycle/Russian Cycle

Bench Press 
6x2 (225) 

Chin-up (Fat Bar) 
5x5 (0) 

Dumbbell Bent Row 
4x8 (80) 

Alt-Arm Seated Dumbbell Curl
15(20) 12(25) 10(30) 8(35) 

15-12-9
Nautilus Pullover (100) 
Nautilus Multi-Biceps (60) 
(No Rest)

H-Raise 
3x15 (15) 

 Post Meet Pump Cycle (final week)

Nautilus Pullover 
2x20 (100) 

Russian Kettlebell Swing 
2x20 (53) 

Straight Arm Pulldown 
2x20 (120) 

Face Pull 
2x20 (105) 

Back Extension 
2x20 (0) 

Nautilus Ab 
2x20 (120) 

Oblique Raise 
2x20 (0) 

200m Farmers Carry
(70 each hand) (unbroken)

 Post Meet Pump Cycle (final week)

Alt-Arm Dumbbell Curl 
2x20 (35) 

Hammer Strength Dip 
2x20 (180) 

EZ Bar Curl 
2x20 (65) 

Dumbbell Skull Crusher 
2x20 (35) 

Nautilus Multi-Biceps 
2x20 (60) 

Overhead Triceps Extension 
2x20 (90) 

1 round:
15 Wide Grip (75) 
15 Close Grip (75) 

1 round: 
15 Reverse Grip Pushdown (90) 
15 Close Grip Pushdown (90) 

 Post Meet Pump Cycle (final week) 

Leg Extension 
2x20 (120)

Cybex Squat Press
2x20 (360) 

Hamflexor 
2x20 (40) 

Standing Calf Raise 
2x20 (195) 

Nautilus Ab 
2x20 (120) 

Back Extension 
2x20 (0) 

 Post Meet Pump Cycle (final week) 

Flex Leverage Chest Press 
2x20 (140) 

Wide Grip Pulldown 
2x20 (150) 

Hammer Strength Incline Press
2x20 (140) 

Cable Seated Row 
2x20 (150) 

2 rounds: 
20 pec Deck (70) 
20 Rear Delt Fly (50) 

2 rounds: 
20 Reverse Grip Pushdown (90) 
20 Close Grip Pushdown (90) 

 Post Meet Pump Cycle 

Nautilus Plate Loaded Pullover 
3x15 (100) 

Straight Arm Pulldown 
3x15 (120) 

Nautilus Rear Delt Fly 
3x15 (50) 

Back Extension 
2x12 (0) 

Oblique Raise 
2x12 (0) 

Nautilus Ab 
2x20 (120) 

Farmers Carry 
200m (70lbs) Kettlbells (unbroken) 

 Post Meet pump Cycle

Alt Arm Dumbbell Curl 
3x15 (35) 

Hammer Strength Dip 
3x15 (180) 

EZ Bar Curl 
3x15 (65) 

Dumbbell Skull Crusher 
3x15 (35) 

Nautilus Multi-Biceps 
3x15 (70) 

Cable Overhead Triceps Extension 
3x15 (105) 

3 rounds: 
15 Reverse Grip Triceps Pushdown (90) 
15 Close Grip Triceps Pushdown (90) 

 Post Meet Pump Cycle

Leg Extension 
3x15 (120) 

Cybex Squat Press 
3x15 (360) 

Hamflexor 
3x15 (40) 

Standing Calf Raise 
3x15 (120) 

Nautilus Ab 
3x20 (100)