Cycle 1/Week 3
9 Weeks from Meet.

Neutral Grip Incline Press
8(135) 8(185) 10(225) 

Weighted Dip 
8(0) 8(45) 12(90)

Dumbbell Fly 
3x12 (55) 

Incline Skull Crusher 
8(85) 8(105) 12(125) 

2 rounds: 
12 Tempo Plate Raise (:04 ecc) (35) 
12 Tempo Dumbbell Lateral Raise (:04 ecc) (15) 

Cybex Triceps Press
3x12 (90) 

Rope Overhead Triceps Extension 
3x15 (75)