Preparation Block

Cycle 2/Week 2

Sumo Deadlift 

2(264) 2(319) 2(363) 2(341) 2(297) 

Hack Squat 

8(135) 3x8(180)

Hamtractor 

12(195) 3x12(225) 

Javorek Sit-up Circuit

10 Sit-up 

10 Sit-up (pause half way up and half way down)

10 Jack Knife 

10 Sit-up Half Way Up 

10 Sit-up Half Way Down 

10 V-up 

Preparation Block 

Cycle 2/Week 2

Standing Overhead Press 

8(115) 8(135) 8(155) 8(145) 8(125) 

Linear T-Bar Row 

3x10(170) 

HQ Line Chest Press 

3x10(230) 

Supinated Pulldown 

3x10(160) 

Machine Kickback 

3x10(80) 

Seated Dumbbell Lateral Raise 

3x12(17.5) 

Reverse Grip Triceps Pushdown 

3x20(100) 

Preparation Block  

Cycle 2/Week 2

Bench Press 

8(175) 8(215) 8(255) 8(235) 8(195) 

Body Masters Incline Press 

3x10(190) 

Hammer Strength Wide Chest 

3x12(180) 

Nautilus Pullover 

3x10(150) 

Alt-Arm Seated Dumbbell Curl 

3x10(35) 

Hammer Strength Preacher Curl 

2x12(75) 12(50) 

Preparation Block 

Cycle 2/Week 1

Sumo Deadlift 

2(242) 2(297) 2(352) 2(330) 2(275) 

Cybex Hack Squat 

3x8(135) 

Hamtractor 

3x12(210) 

Javorek Sit-up Circuit

10 Sit-up 

10 Sit-up (pause half way up and half way down)

10 Jack Knife 

10 Sit-up Half Way Up 

10 Sit-up Half Way Down 

10 V-up 

Preparation Block 

Cycle 2/Week 1

Standing Overhead Press 

8(105) 8(125) 8(145) 8(135) 8(115) 

Linear T-Bar Row 

3x10(160) 

HQ Line Chest Press 

3x10(180) 

Supinated Pulldown 

3x10(150) 

Machine Triceps Kickback 

3x10(70) 

Seated Dumbbell Lateral Raise 

3x12(15) 

Reverse Grip Triceps Pushdown 

2x20(105) 

Preparation Block 

Cycle 2/Week 1 (deload) 

Box Squat (comp depth) 

2(245) 2(295) 2(355) 2(335) 2(275) 

Pendulum Hip Press 

3x8(270) 

Reverse Hyper 

3x8(270) 

2 rounds: 

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (120) 

Preparation Block 

Cycle 2/Week 1 (deload) 

Bench Press 

8(165) 8(205) 8(245) 8(225) 8(185) 

Body Masters Incline Press 

3x10(150) 

Hammer Strength Wide Chest 

3x12(140) 

Nautilus Pullover 

3x10(100) 

Seated Alt-Arm Dumbbell Curl 

3x10(30)

Hammer Strength Preacher Curl 

3x12(50) 

Preparation Block  

Cycle 1/Week 6

Standing Shoulder Press 

10x10(135) 

Nautilus Pullover 

10x10(150) 

5 rounds:

20 Machine Triceps Kickback(45) 

20 Icarian Standing Lateral Raise(30) 

HQ Line Chest Press 

2x12(180) 

Preparation Block 

Cycle 1/Week 6 

Box Squat 

5x3(335) 

Pendulum Hip Press 

10(270) 10(360) 10(450) 10(540) 

Reverse Hyper 

10(270) 10(315) 10(360) 10(405) 

Preparation Cycle 

Cycle 1/Week 6

Bench Press 

10x10(225) 

Linear T-Bar Row 

10x10(135) 

5 rounds:

20 Rope Triceps Pushdown (105) 

20 Hammer Strength Preacher Curl (35) 

Preparation Block 

Cycle 1/Week 5

Sumo Deadlift 

5x3(330) 

Cybex Hack Squat 

10(45) 10(90) 10(135) 10(180) 

Hamtractor 

5x18(180) 

Nautilus Ab 

3x15(150) 

Preparation Block 

Cycle 1/Week 5

Standing Shoulder Press 

10 sets of 9(135) 

Nautilus Pullover 

10 sets of 9(150) 

5 rounds:

18 Machine Triceps Kickback (45) 

18 Icarian Lateral Raise (30) 

Preparation Block 

Cycle 1/Week 5

Box Squat (comp depth) 

5x3(315) 

Pendulum Hip Press 

10(225) 10(315) 10(405) 10(495) 

Reverse Hyper 

10(225) 10(270) 10(315) 10(360) 

2 rounds:

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (135) 

Preparation Block 

Cycle 1/Week 5

Bench Press 

10 sets of 9(225) 

Linear T-Bar Row 

10 sets of 9(135) 

5 rounds:

18 Rope Triceps Pushdown (105) 

18 Hammer Strength Preacher Curl (35) 

Preparation Block
Cycle 1/Week 4

Sumo Deadlift 
5x3(330)

Cybex Hack Squat 
10(70) 10(90) 10(115) 10(135)

Hamtractor
5x16(180)

Nautilus Ab
3x15(140) 

Preparation Block 

Cycle 1/Week 4

Standing Overhead Press 

10 sets of 8(135) 

Nautilus Pullover 

10 sets of 8(150) 

5 rounds:

16 Machine Triceps Kickback (45) 

16 Icarian Lateral Raise (30)