Cycle 2/Week 4 (deload)

Back Squat 
8(135) 5(185-225-275) 

Dynabody Super Squat 
2x8 (270) 

Flex Leg Extension 
2x12 (120) 

Magnum Perfect Squat Calf Raise 
2x20 (0) 

Nautilus Ab 
20(100) 

 Cycle 2/Week 4 (deload)

Barbell Incline Press
5(95-115-135-155-175)

Bench Press
8(135-185-205-225)

Floor Dumbbell Fly 
3x8 (45) 

Pull-up 
1x20 

Nautilus Plate Load Pullover 
2x12 (75) 

2 rounds: 
12 EZ Bar Biceps Curl (65) 
30 Gripper (45) 

 Cycle 2/Week 3

Single-Arm Hammer Strength Row 
8(90-180-270-360-450)

Deadlift 
8(225-275-315-365-405)

Pendulum Hip Press
15(270-360-450)

Barbell Back Extension 
2x12 (45)

Ab Wheel 
2x15

 Cycle 2/Week 3

Reverse Grip Bench Press 
8(135-185-225-245-245-245)

Dumbbell Fly 
3x12 (55) 

Dip (body weight) 
8x8 (rest :10)

Dumbbell Lateral Raise 
1x Run the Rack 
6(15-20-25-30-35-30-25-20-15)

Dumbbell Lying Triceps Extension 
6(20-25-30-35-40-35-30-25-20)

Icarian Standing Lateral Raise 
3x15 (25) 

Icarian Overhead Triceps Extension
3x15 (50) 

 Cycle 2/Week 3

Back Squat (No Belt) 
8(225-275-315-365-405) (missed last rep)

Magnum Perfect Squat 
20(180) 

 Cycle 2/Week 3

Barbell Incline Bench Press
8(135-155-185-225)

Weighted Dip 
8(0-25-45-70-115) 

Spoto Press
3x8 (185) 

Pull-up (McGill Protocol)
30 sets of 1 
(rest :10) 

Cross Bench Pullover
3x12 (80) 

Barbell Curl
8(65-85-105-135) 

Incline Dumbbell Curl 
3x12 (25) 

100 Band Pull Apart 

100 Band triceps Pushdown 

 Cycle 2/Week 2

Single-Arm Hammer Strength Row
8(90-180-270-410)

Deadlift 
8(135-225-275-315-365-365)

Pendulum Hip Press
12(270-360-450)

Barbell Back Extension 45º
2x12 (45) 

Ab Wheel 
2x15