The Lift Factory 
Las Vegas, NV

Hammer Strength Gen 2 Row 
5x10 (180) 

Paramount Pulldown 
5x10 (90) 

Cybex Pullover 
3x10 (100) 

Hammer Strength Shrug 
5x10 (180) 

Nebula IDA Chest Press
10-8-6-6 (180) 

Neutral Grip Chest Press (Body Masters?)
5x10 (100) 

Prime Lateral Raise 
10(50) 10(40) 10(30) 

Wide Grip Shoulder Press (Body Masters?)
3x10 (60)

3 rounds:
15 Cable Fly (50) 
15 Triceps Pushdown (80)

Cable Biceps Curl 
15(60) 15(70) 15(80) 

 Cycle 1/Week 3 (16 weeks out) 

EZ Bar Close Grip Bench Press 5(125) 5(175) 5(195) 5(215) 1(235) 1(255) 5(275) Behind the Neck Press 5x10 (95) Hammer Strength Chest Press 5x10 (180) Cybex Seated Row 5x10 (150) Rolling DB Triceps Extension 5x10 (50) Incline DB Curl 5x10 (35)

 Cycle 1/Week 2 (17 weeks out) 

Deadlift 8(135) 5(225) 3(275) 1(315) Deadlift to Knee 2x3 (335) Rack Pull from Below Knee 2x3 (385) Barbell Bent Row 4x10 (185) Good Morning 4x10 (135) Behind the Neck Pulldown 4x10 (170)

 Cycle 1/Week 2 (17 weeks out) 

Reverse Grip Bench Press 5(135) 5(185) 5(205) 5(225) 1(245) 5(265) Weighted Dip 5(0) 5(25) 5(45) 5(70) 1(90) 5(115) Wide Grip Power Press 4x10 (180) Flex Lateral Raise 4x10 (100) DB Overhead Triceps Extension 4x10 (85) Alt-Arm Front Raise 4x10 (35) Triceps Pushdown (Larry Scott Bar) 3x15 (135)

 Cycle 1/Week 2 (17 weeks out) 

Back Squat (warm-up) 8(135) 5(185) 3(225) 1(275) Pause Squat 3x3 (315) Flex Leg Extension 4x10 (150) Reverse Hyper 4x10 (270) Nautilus Ab 4x10 (160)

 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)