Cycle 1/Week 4 (deload)

Barbell Shoulder Press 
8(95-115-135)

Weighted Dip 
8(0-25-25-25-25)

Flex Leverage Chest Press 
3x12 (140)

Alt Side & Front Raise 
3x10 (15) (both exercises) 

Nautilus Multi-Triceps
3x12 (70) 

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

Cycle 1/Week 4 (Deload)

Back Squat 
5(135-185-225-225-225) 

Icarian Hack Squat 
8(90-180-270)

Flex Leg Extension 
2x12 (135) 

Standing Calf Raise 
2x20 (0) 

2 rounds: 
20 Reverse Hyper (180)
20 Nautilus Ab (100) 

 Cycle 1/Week 4 (deload)

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

Incline Bench Press
3(135-185-205-225)

Polaris Pec Deck 
3x12 (70) 

Omega Flying Dip 
3x12 (100)

Cybex Seated Row
3x12 (120)

3 rounds:
12 Burn Machine Curl (55)
20 IronMind Go-Really-Gripper (70) 

100 Band Pull Apart 
100 Band Overhead Triceps Extension

 Sleds

8 rounds: 
40m Sled Push (180)
(3 person relay) 

SMASH FITNESS
Ft Myers, FL

Arsenal Shoulder Press
Wide Grip: 8(90-140-180)
Neutral Grip: 8(180-140-90)

Arsenal Chest Press
Wide Grip: 8(90-140-180)
Neutral Grip: 8(180-140-90)

Hammer Strength Decline Press
3x8 (180) 
(great range of motion and squeeze)

Arsenal Overhead Triceps Extension 
10(120-130-140)
(great feel)

Arsenal Pec Fly
10(50-70-90-70-50)
(excellent piece. would like to find one.)

3 rounds:
12 Alternating Side & Front Raise (15)
12 Rope Triceps Pushdown (50)

Single-Arm Reverse Grip Triceps Extension
3x15 (20)

Single-Arm Cable Lateral Raise 
3x15 (20)

30 Push-up 

SMASH FITNESS
Ft Myers, FL

Arsenal Leg Press
10(90-180-270)

Hammer Strength Kneeling Hamstring Curl
3x10 (50)

Hammer Strength Leg Extension
3x10 (50)

Back Squat
5(135-225-275)

Dynabody Super Squat
10(90-180-270-360-270-180-90)

3 rounds:
20 Standing Calf Raise
:30 Plank Hold

45º Back Extension
3x15 (0) 

SMASH FITNESS
Ft Myers, FL

Hammer Strength Seated Row
8(90-180-270) 5x8(360)

Hammer Strength Pullover 
8(90-140-180-230)

Cable Pulldown 
10(120-140-160-180)

Cable Seated Row
3x12 (120)

Dumbbell rear Delt Fly
4x15 (15)

Incline Dumbbell Curl
3x12 (25)

EZ Bar Curl (alt wide/narrow grip)
4x10 (50)

5 rounds:
15 Face Pull (25)
15 Cable Curl (25)