Cycle 1/Week 1 (11 weeks out from meet)

Bench Press
8(135) 5(185) 3(225) 1(245) 8(265) 

Sling Shot Bench Press
2x5 (315)

Standing Shoulder Press 
8(95) 5(115) 3(135) 8(165) 

Weighted Chin-up 
5(0-10-20-30-40)

Cross Body Hammer Curl 
8(35-40-45-50)

Incline Dumbbell Curl 
3x12 (25) 

Prone Incline Rear Delt Fly 
4x15 (15) 

Nautilus Ab 
2x20 (140)