Cycle 1/Week 1
11 Weeks from Meet 

Neutral Grip Incline Press
8(135) 5(185) 3(205) 8(225) 

Weighted Dip 
8(0) 5(45) 3(90) 8(135) 

Incline Skull Crusher 
8(65-85-105-125) 

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

Cybex Triceps Press 
12(60-70-80-90)

3 rounds: 
15 Icarian Lateral Raise (30) 
15 Rope Overhead Triceps Extension (75) 

Nautilus Ab 
2x20 (150)