Cycle 1/Week 3

2 rounds: 
8 Single-Leg RDL (53) 
8 Bulgarian Split Squat (53) 

Pause Squat 
3(255-285-305-335)

Good Morning 
8(135-135) 

Icarian Hack Squat
8(90-180) 6(270) 4(360) 6(450) 

Flex Prone Hamstring Curl
15(75) 12(75) 10(75) 

Weighted Plank Hold 
3x :30 (45) 

 Cycle 1/Week 3

Dumbbell Bench Press
8(50-60-70-100) 

Sling Shot Bench Press
5(275-305-335-315-275)

Tempo Dumbbell Fly (:04 ecc) 
8(35-45-65)

"Juarez Valley 8's"
8-1-7-2-6-3-5-4
Weighted Dip (90) 
Barbell Curl (95) 
(alternate rounds with a partner) 

Flex Bisolator 
15(60-60-75) 

Ab Wheel
2x10 (0) 

 Cycle 1/Week 2

Pause Deadlift
3(275-315-345-375)

Bent Barbell Row
8(135-205-205-205) 

3 rounds: 
20 Barbell Shrug (225) 
20 Band Pull Apart 
(alternate rounds with a partner) 

Nautilus XPLoad Pulldown 
12(180) 10(230) 6(320) 

Nautilus Pullover 
10(100) 8(150) 6(225) 

2 rounds: 
20 Reverse Hyper (270) 
20 Nautilus Ab (150) 
(alternate rounds with a partner) 

 Cycle 1/Week 2

Dumbbell Shoulder Press
8(40-50-60-75)

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

Flex Shoulder Press
8(50-70-90) 6(130)

Machine Dip 
15(90) 12(110) 10(130) 8(170) 

Incline Tate Press
12(35-35-35-35)

4 rounds:
12 Plate Raise (45) 
12 Spreader Bar Triceps Pushdown (70) 
(alternate rounds with a partner) 

Oblique Crunch
2x12 (0) 

 Cycle 1/Week 2

2 rounds: 
8 Single-Leg RDL (53)
8 Bulgarian Split Squat (53) 

Pause Squat 
3(225-255-285-305) 

Good Morning 
8(115-115) 

Icarian Hack Squat 
8(90-180-360)

Flex Prone Hamstring Curl 
15(75) 12(75) 10(75) 

Weighted Plank Hold 
3x:30 (45) 

 Cycle 1/Week 2

Dumbbell Bench Press
8(50-60-70-90)

Sling Shot Bench Press 
5(245-275-315-295-265)

Tempo Dumbbell Fly (:04 ecc) 
8(35-45-60) 

"Juarez Valley 8's"
8-1-7-2-6-3-5-4
Weighted Dip (90) 
Barbell Curl (85) 
(short rest) 

Single-Arm Nautilus Multi-Bicpes
15(100-100-90) 

Ab Wheel
2x10 (0) 

 Cycle 1/Week 1

Pause Deadlift 
3(245-275-315-345)

Bent Barbell Row 
8(185-185-185)

2 rounds: 
20 Barbell Shrug (225) 
20 Band Pull Apart

Nautilus Pullover 
10(100) 8(150) 6(200) 

Nautilus XPLoad Pulldown 
12(180) 10(230) 8(270) 

2 rounds: 
20 Reverse Hyper (270) 
20 Nautilus Ab (150)