Cycle 1/week 2 (17 weeks out) 

EZ Bar Close Grip Bench Press 5(125) 5(175) 5(195) 5(215) 1(235) 5(255) Behind the Neck Press 4x10 (95) Hammer Strength Chest Press 4x10 (180) Cybex Seated Row 4x10 (150) Dumbbell Rolling Triceps Extension 4x10 (50) Incline Dumbbell Curl 4x10 (35)

 Cycle 1/Week 1 (18 weeks out) 

Deadlift 8(135) 5(185) 3(225) 1(275) Deadlift to Above Knee 2x3 (315) Rack Pull from Below Knee 2x3 (365) Barbell Bent Row 3x10 (185) Good Morning 3x10 (135) Behind the Neck Pulldown 3x10 (170)

 Cycle 1/Week 1

Reverse Grip Bench Press 5(135) 5(185) 5(205) 5(225) 5(245) Weighted Dip 5(0) 5(25) 5(45) 5(70) 5(90) Wide Grip Power Press 3x10 (180) Flex Lateral Raise 3x10 (100) DB Overhead Triceps Extension 3x10 (85) Alt-Arm Front Raise 3x10 (35) Triceps Pushdown 3x15 (135)

 Cycle 1/Week 1

Back Squat (warm-up) 8(135) 5(185) 3(225) 1(275) Pause Squat 3x3 (315) Leg Press (single leg) 10(0) 10(45) 10(90) Flex Leg Extension 3x10 (150) Reverse Hyper 3x10 (270) Nautilus Ab 3x10 (160)

 Cycle 1/Week 1

EZ Bar Close Grip Bench 5(125) 5(175) 5(195) 5(215) 5(235) Behind the Neck Press 3x10 (95) Hammer Strength Chest Press 3x10 (180) Cybex Seated Row 3x10 (150) Rolling Dumbbell Triceps Extension 3x10 (50) Incline Dumbbell Curl 3x10 (35) Wrist Roller 2x3 (45)

 Deload Week 

Deadlift to Above the Knee 3(135) 3(185) 3(225) 3(275) Rack Pull from Below the Knee 3(225) 3(275) 3(315) Barbell Bent Row 2x10 (185) Good Morning 2x10 (135) Behind the Neck Pulldown 2x10 (150)

 Deload Week 

Reverse Grip Bench Press 5(135) 5(185) 5(205) 5(225) Dip 4x8 (0) Wide Grip Power Press 2x10 (180) Flex Lateral Raise 2x10 (80) Dumbbell Overhead Triceps Extension 2x10 (80) Alt-Arm Front Raise 2x10 (35) Triceps Pushdown 3x15 (120)