Week 1 - Training Cycle 1
Evening Workout
Monday, September 14, 2020 at 7:01 PM
Seated Sit-up
Set 1: 40 reps
Set 2: 40 reps
Set 3: 40 reps
Bench Press (Barbell)
Set 1: 125 lb + Mini Band × 8
Set 2: 135 lb + Mini Band × 8
Set 3: 185 lb + Mini Band × 8
Set 4: 205 lb + Mini Band × 3
Set 5: 205 lb + Mini Band × 3
Set 6: 205 lb + Mini Band × 3
Close Grip Bench Press
Set 1: 135 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 8
Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 8
Set 3: 225 lb × 8
Set 4: 275 lb × 3
Set 5: 295 lb × 3
Lat Pulldown (Front)
Set 1: 130 lb × 12
Set 2: 150 lb × 12
Set 3: 170 lb × 10
Seated Overhead Press (Barbell)
Set 1: 65 lb × 12
Set 2: 95 lb × 8
Set 3: 95 lb × 8
Push Press
Set 1: 115 lb × 5
Set 2: 115 lb × 5
Set 3: 115 lb × 5
Tricep Extension (Seated One Arm DB)
Set 1: 20 lb × 15
Set 2: 30 lb × 15
Set 3: 40 lb × 6
Hammer Curl (Dumbbell)
Set 1: 15 lb × 12
Set 2: 25 lb × 12
Set 3: 35 lb × 10
Set 4: 35 lb × 10
Evening Workout
Wednesday, September 16, 2020 at 6:38 PM
Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 18 reps
Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 80 lb × 12
Set 3: 90 lb × 12
Set 4: 100 lb × 8
Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 120 lb × 20
Set 3: 140 lb × 20
Box Squat (Safety Squat Bar)
Set 1: 145 lb × 8
Set 2: 195 lb × 8
Set 3: 235 lb × 8
Set 4: 285 lb × 3
Evening Workout
Friday, September 18, 2020 at 7:21 PM
Kneeling Cable Crunch
Set 1: 100 lb × 100
Set 2: 110 lb × 100
Set 3: 120 lb × 100
30^ Incline Bench Press
Set 1: 115 lb × 12
Set 2: 135 lb × 12
Set 3: 155 lb × 8
Set 4: 185 lb × 8
Set 5: 185 lb × 8
Set 6: 185 lb × 8
Chest Fly (Lying Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 10
Set 2: 175 lb × 10
Set 3: 195 lb × 10
Seated Cable Row (Medium Width Grip)
Set 1: 170 lb × 10
Set 2: 190 lb × 10
Set 3: 210 lb × 8
Nautilus Side Lateral
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 10
Nautilus Shoulder Press
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 10
Note: Nautilus Exercises done as a superset
Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps
Tricep Extension (Lying EZ-Bar)
Set 1: 75 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10
Preacher Curl (Standing EZ-Barbell)
Set 1: 40 lb × 15
Set 2: 50 lb × 15
Set 3: 65 lb × 12
Set 4: 50 lb × 15
Bicep Curl (DB Concentration)
Set 1: 12.5 lb × 12
Set 2: 15 lb × 12
Set 3: 20 lb × 12