Cycle 3/Week 4 (deload)

Back Squat 
8(135) 5(225) 3(315) 1(365-365-365)

Walk Out
1(495) 

40yd Walking Lunge (0) 

Weighted Plank Hold 
3x :20 (110) 

 Cycle 3/Week 4 (deload)

Bench Press
8(135) 5(185-205)

Pause Bench Press
1(225-245-265) 

Bench Press
8(275) 

Sling Shot Bench Press
2(315-335-355)

Tsunami Bar Lat Pulldown 
12(150-150)

Flex Seated Row 
12(140-140)

Nautilus Rear Delt Fly 
15(50-50-50)

 Cycle 3/Week 3

Deadlift
10 sets of 1 (465)

Lift Off 
:10 Hold (315) 

Bent Dumbbell Row
6(80-100-120-150)

Tsunami Bar Lat Pulldown
3x10 (150) 

2 rounds: 
12 Back Extension (0)
:30 Weighted Plank Hold (90) 

Cycle 3/Week 3

Earthquake Bar Bench Press
4x10 (70) 

Earthquake Bar Shoulder Press
3x10 (70) 

Dip
4x8 (0)

Cybex Converging Shoulder Press
4x12 (50) 

Icarian Standing Lateral Raise
3x15 (10) 

Single-Arm Band Triceps Pushdown
3x25 (red)

Band Face Pull
3x25 (red)  

 Cycle 3/Week 3

Back Squat 
8(135) 3(225) 1(315-365-405-405-425)

Walk Out 
1(495) 

Walking Lunge
3x8 Steps Each Leg (0) 

3 rounds: 
10 Reverse Hyper (270) 
10 Nautilus Ab (200) 

 Cycle 3/Week 3

Bench Press
8(135) 5(185-225) 1(245-275-315-315-315) 8(275) 

Sling Shot Bench Press 
2(335-355)

Pause Bench Press
3(255-255) 

Weighted Chin-up 
3(0-10-25) 1(45) 3(70) 

Nautilus Pullover
6(100-150-200) 

Incline Dumbbell Curl 
10 (30-30-30) 

Ab Wheel 
2x10 (0)

 Cycle 3/Week 2

Deadlift 
12 sets of 1 (435)

Lift Off (:10 pause)
1(275) 

Bent Dumbbell Row
6(60-80-100-150) 

3 rounds: 
10 Barbell Shrug (225) 
10 Scapular Depression (150) 
(alternate rounds with a partner) 

Nautilus Rear Fly 
15(50) 12(50) 10(50) 

2 rounds:
12 Back Extension (0) 
:30 weighted Plank Hold (90) 
(alternate rounds with a partner)