Deadlift
5(135-185-225-275)

Chin-up
8(0-0-0-0) 

Nautilus Plate Load Pullover
8(100-150-200-225)

Single-Arm Hammer Strength Row
8(180-270-360) 

Cable Pulldown (narrow/neutral)
12(150-140-130-120)

10-12-14-16
Cable Face Pull (60)
Nautilus Rear Delt Fly (60-50-40-30)
(no rest between rounds) 

Weighted Back Extension
8(10-10-10) 

 

 

Reverse Grip Bench Press
8(135-185-205-225)

Dumbbell Shoulder Press
8(40-50-60-70)

Weighted Dip
8(25-45-70-70)

Upright Row
8(65-65-65)

Incline Skull Crusher
8(65-85-105-135)

Alternating Side & Front Raise
8(15-15-15) (both ways)

Cable Triceps Pushdown
12(80-80-80-80)

 

 

Back Squat
8(135-185-225) 1(255) 8(275)

Dynabody Super Squat
8(230-320-410)

Barbell Walking Lunge
8(45-65-85) (each leg) 

Leg Extension
12(135-135-135)

Single-Leg Kneeling Hamstring Curl
12(50-50-50)

Sissy Squat
10(0-0)

 

 

 Cycle 2/ Week 1

Bench Press
8(135-185-225) 1(255) 8(275) 

Bottom Half Bench Press
8(225-225-225)

Dumbbell Fly
8(40-50-60-70) 

Tempo Flex Leverage Chest Press (:04 ecc)
8(180-180-180) 

Incline Dumbbell Curl
8(25-30-35-40)

Barbell Curl
8(65-95-115)

Axle Bar Hammer Curl
12(65-65-65) 

 

 

Saturday 10/3/20

3 rounds:
20yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery Walk 

Total Distance:
600yd Sled Push Shuttle

 

Deload Week

Cable Front Pulldown (close/neutral)
12(150-150-150-150)
(rest :20 between sets) 

Cable Pullover (rope)
12(60-60-60-60)
(rest :20 between sets) 

Cable Seated Row (close/neutral)
12(150-150-150-150)
(rest :20 between sets)  

Nautilus Rear Delt
12(150-150-150-150)
(rest :20 between sets) 

 

 

Deload Week

Reverse Grip Bench Press
5(135-185-205-225) 

Hammer Strength Shoulder Press
12(90-140-140-140)

Seated Dumbbell Lateral Raise
12(15-15-15)

Flex Seated Dip
12(285-285-285)

Cable Triceps Pushdown
12(70-70-70)