Cycle 1/Week 1
Bench Press
8(135) 5(185) 3(225) 10(245)

Dumbbell Incline Press
8(60-70-80)

Flex Pec Deck
3x8 (120)

Flex Leverage Chest Press
8(140-180-230)

Incline Dumbbell Curl
8(30-35-40)

Single-Arm Nautilus Multi-Biceps
3x12 (90)

Can Opener Biceps Curl
3x12 (25)

 

 Deadlift
5(135) 3(225)
1(315-405-455-495-545)

Nautilus Pullover
12(150) 8(200-200)

 

Standing Shoulder Press
8(95) 5(115) 3(135)
1(155-175-195-225-245x-235)

Weighted Dip
15 (90)

Cybex Shoulder Press
12(50) 8(70) 4(100)

 

 

Back Squat
5(135) 3(185) 1(225)
1(275-315-365-405-455-495) 

 

 

Bench Press
8(135) 5(185) 3(225)
1(245-275-315-335-365-405x-405x) 

Bench Press
21 (225) 

Can Opener Biceps Curl
15(25-25-25-25) 

 

 

Deadlift
1(315-365-405-385-335)

Bent Dumbbell Row
6(80) 8(120) 6(100) 

Hammer Strength Front Pulldown
8(90-140-180) 

Weighted Plank Hold
2x :30 (90) 

 

 

Dynamic Bench Press
5x2 (225) 

Standing Shoulder Press
8(95) 5(115) 3(135)
1(165-185-205-225) 

Weighted Dip
5(0-45-90) 

Can Opener Triceps Pushdown
15(50-50)

Cybex Shoulder Press
15(50-50) 

Sit-up
50 (0)