Cycle 1/Week 3

Hammer Strength Shoulder Press
8(90-140-180-270-230) 

Weighted Chin-up 
5(0-10-20) 1(45) 5(60) 

Weighted Dip 
8(0-25-45) 1(90) 8(115) 

3 rounds: 
8 Tempo Nautilus Multi-Biceps (:04) (100-110-120) 
8 Tempo Nautilus Multi-Triceps (:04) (130-140-150) 

Tempo Standing Icarian Lateral Raise 
10(25-30-35-40) 

4 rounds:
12 Cable Triceps Pushdown (180) 
12 CableBiceps Curl (90) 

100 Band Overhead Triceps Extension

 Cycle 1/Week 3

Tempo Back Squat (:06 ecc) 
3(185-225-275) 

SSB Split Squat (quad) 
8(115-135-185) 

SSB Split Squat (hip) 
8(115-135-185) 

SSB Good Morning 
8(115-135-185) 

 Cycle 1/Week 3

Bench Press
5(205-245-285-265-225)

Sling Shot Bench Press 
2x3 (315) 

Tempo Floor Dumbbell Fly (:04 ecc) 
8(40-50-60-70) 

Bent Dumbbell Row 
8(60-70-80-150) 

Cable High Row 
4x15 (285) 

Nautilus Rear Delt Fly 
4x15 (50) 

100 Band Triceps Pushdown 

 Cycle 1/Week 2

Trap Bar Deadlift
5(135-225-315-405)
(:10 hold on last rep)

Rack Pull (BK) 
3(365-405) 

Romanian Deadlift
8(135-185-225-315)

Hip Thrust
15(270-360-450)

Reverse Hyper
15(180-270-360)

Incline Sit-up
3x13 (0)  

 Cycle 1/Week 2

Hammer Strength Shoulder Press
8(90-140-180-250) 

Weighted Chin-up 
5(0-10-20) 1(30) 5(45) 

Weighted Dip 
8(0-25-45) 1(70) 8(90) 

3 rounds:
8 Tempo Nautilus Multi-Biceps (:04 ecc) (90-100-110) 
8 Tempo Nautilus Multi-Triceps (:04 ecc) (110-120-130) 

Tempo Icarian Lateral Raise (:04 ecc) 
10(20-25-30-35)

4 rounds: 
12 Triceps Pushdown (165-180-195-210)
12 Cable Biceps Curl (90) 

 Cycle 1/Week 2

Tempo Back Squat (:06 ecc) 
3(185-225-275) 

SSB Split Squat (quad) 
3x9 (155)

SSB Split Squat (hip) 
3x9 (115)

Good Morning 
3x9 (155) 

 Cycle 1/Week 2

Bench Press
5(185-225-265-245-205) 

Sling ShotBench Press
2x3 (295)

Tempo Floor Dumbbell Fly (:04 ecc) 
8(40-50-65)

Bent Dumbbell Row 
8(60-70-80-120) 

Cable High Row 
4x15 (285) 

Nautilus Rear Delt Fly
4x15 (50)