Cycle 1/Week 4 (deload) 

Icarian Standing Lateral Raise 
4x15 (25) 

Seated Barbell Shoulder Press
5(95-115-135)

Dip 
4x8 (0) 

Skull Crusher 
8(65-85-105) 

3 rounds: 
12 Plate Raise (25) 
12 Icarian Overhead Triceps Extension (50)