12 Week Meet Prep
Intro Week 

Neutral Grip Incline Press
8(135) 5(185) 3(205) 8(185) 

Weighted Dip 
8(0) 4x8(25)

Incline Skull Crusher 
4x8 (85) 

3 rounds: 
8 Tempo Plate Raise (:04 ecc) (45)
8 Tempo DB Lateral Raise (:04 ecc) (20) 

Cybex Triceps Press (Dip)
4x12 (100) 

Nautilus Ab 
2x20 (130)