Cycle 2/Week 2

Back Squat (pause last rep)
5(135-185-225-275) 
(back still tight)

Icarian Hack Squat (last set tempo :04 ecc)
8(90-180-320)

Flex Leg Extension 
3x12 (165) 

Standing Calf Raise 
4x20 

2 rounds:
20 Reverse Hyper (180)
:20 Side Plank Hold 

 Cycle 2/Week 2

Bench Press 
8(185-225-245-265-265)

Incline Bench Press
3(185-205-225-255)

4 rounds: 
12 Polaris Pec Deck (80)
12 Omega Flying Dip (120)

4 rounds:
12 Cybex Row 
12 Nautilus Rear Delt Fly 

4 rounds: 
12 Burn Machine Bar (60)
20 IronMind Gripper (70) 

Rope Curl 
2x15 (75) 

Ab Wheel 
3x10 

 Cycle 2/Week 1

Weighted Wide Grip Pull-up 
5(0-10-20-30-40)

Deficit Deadlift 
5(135-185-225)

Single-Arm XPLoad High Row 
12(180-230-270)

Single-Arm Hammer Strength Low Row
12(180-270-320)

Nautilus Pullover 
12(100-125-150)

Dumbbell Rear Delt Fly 
3x15 (15) 

2 rounds:
15 45º Back Extension 
:30 Weighted Plank Hold (45) 

 Cycle 2/Week 1

Standing Shoulder Press
8(95-115-135-155)

Weighted Dip 
8-1-7-2-6-3-5-4 (70)

Flex Leverage Chest Press 
3x12 (160)

Alternating Side & Front Raise
4x10 (20) (both exercises)

Nautilus Multi-Triceps
12(90-100-110-120)

4 rounds: 
15 Icarian Standing Lateral Raise (25) 
15 Spreader Bar Triceps Pushdown (60) 

Nautilus Ab 
2x20 (100)

 Cycle 2/Week 1

Back Squat (last rep paused)
5(225-275-315)

Hack Squat 
8(180-270)

Tempo Hack Squat (:04 ecc) 
8(270) 

Flex Leg Extension 
3x12 (150)

Standing Calf Raise 
3x20 (0)

2 rounds:
20 Reverse Hyper (180) 
:20 Side Plank Hold (both sides)

 Cycle 2/Week 1

Bench Press 
8(185-225-245-245-245)

Incline Bench Press 
3(185-205-225-245)

3 rounds: 
12 Polaris Pec Deck (80) 
12 Omega Flying Dip (110)

4 rounds:
12 Cybex Row (130)
12 Nautilus Rear Delt Fly (50)

4 rounds: 
12 Burn Machine Curls (55)
20-30 IronMind Gripper (70) 

Ab Wheel 
3x8 

 Cycle 1/Week 4

Face Pull 
3x15 (90)

Wide Grip Pull-up 
5x5 (0) 

Single-Arm Nautilus XPLoad Pulldown 
8(140-180-230)

Single-Arm Hammer Strength Low Row 
8(180-230-270)

Nautilus Pullover
3x10 (100) 

3 rounds: 
12 Cybex Row (120) 
15 Nautilus Rear Delt Fly (40) 

Back Extension (horizontal)
3x15 (0)