Cycle 2/Week 1

Dynamic Bench Press
9x3 (225)

Standing Shoulder Press
8(95-115-135-155) 

Weighted Dip
8(0-25-45-70)

3 rounds:
8 Tempo Dumbbell Lateral Raise (:04 ecc) (20)
8 Tempo Plate Raise (:04 ecc) (45)
(alternate rounds with a partner) 

Overhead Triceps Extension
8(65-85-105-135)

2 rounds:
Triceps 21's (85)
(french press, skull crusher, triceps press)