Cycle 2/Week 3 
(13 Weeks Out)

Weighted Dip 8(0) 8(25) 8(45) 8(70) 1(90) 1(115) 8(135) Flex Leverage Chest Press 6x6 (180) (rest :10 between sets) Cable Fly 4x15 (40) EZ Bar Skull Crusher 6x6 (95) (rest :10 between sets) Dumbbell Lateral Raise 6x6 (30) (rest :10 between sets) Icarian Overhead Triceps Extension 4x15 (40)

 Cycle 2/Week 3
13 Weeks Out from USPA Southwest Regional 

Back Squat 8(135) 3(225) 1(275) 2x8 (315) Good Morning 8(95) 8(115) 8(135) 8(155) Pendulum Hip Press 8(180) 8(270) 8(360) 8(410) Nautilus Ab 6x6 (150) (rest :10 between sets)

 Cycle 2/Week 3 (13 weeks out) 

Bench Press (warm-up) 8(135) 5(185) 3(225) 1(245) Pin Bench Press 3x5 (265) Sling Shot Bench Press 3x5 (315) Dumbbell Bench Press 20(75) Cybex Row 6x6 (150) (rest :10 between sets) Incline Dumbbell Curl 6x6 (25) (rest :10 between sets)

 Cycle 2/Week 2 (14 weeks out) 

Deadlift 8(135) 3(225) 3(275) 1(315) 5(365) Deadlift from blocks (BK) 3x3 (385) Deadlift from blocks (AK) 3x3 (405) Barbell Bent Row 8(135) 8(185) 8(205) 8(225) Wide Grip Lat Pulldown 12(120) 12(140) 12(160) 12(180)

 Cycle 2/Week 2 (14 weeks out) 

Weighted Dip 8(0) 8(25) 8(45) 8(70) 1(90) 8(115) Behind the Neck Press 8(95) 8(115) 8(135) 8(155) Flex Leverage Chest Press 6x6 (160) (rest :10 between sets) Dumbbell Lateral Raise 6x6 (25) (rest :10 between sets) EZ Bar Skull Crusher 6x6 (85) (rest :10 between sets) Overhead Triceps Extension (Icarian) 4x15 (40)

 Cycle 2/Week 2 (14 weeks out) 

Back Squat 
2x8 (315) 

Good Morning 
8(95) 8(115) 8(135) 8(155) 

Pendulum Hip Press 
8(180) 8(270) 8(360) 

Nautilus Ab
6x6 (140) 
(rest :10 between sets) 

 Cycle 2/Week 2 (14 weeks out) 

Bench Press (warm-up) 8(135) 5(185) 3(225) 1(245) Pin Bench Press 3x5 (255) Sling Shot Bench Press 3x5 (295) Dumbbell Bench Press 20(70) Cybex Row 6x6 (140) (rest :10 between sets) Incline Dumbbell Curl 6x6 (22.5) (rest :10 between sets)

 Cycle 2/Week 1 (15 weeks out)

Single-Arm XPLoad Pulldown 8(180) 8(230) 8(270) 8(320) Single-Arm CXP Row 8(270) 8(320) 8(360) 8(410) MAG Lat Pulldown 12(140) 12(160) 12(180) 12(160) Nautilus Rowing Torso 3x15 (50) Nautilus Multi-Biceps 3x15 (90) Nautilus Ab 3x20 (130)

 Cycle 2/Week 1 (15 weeks out) 

Weighted Dip 8(0) 8(25) 8(45) 8(70) 8(90) Behind the Neck Press 8(95) 8(115) 2x8 (135) Flex Leverage Chest Press 6x6 (140) (rest :10 between sets) Dumbbell Lateral Raise 6x6 (20) (rest :10 between sets) EZ Bar Skull Crusher 6x6 (105) (rest :10 between sets) Icarian Overhead Triceps Extension 4x15 (50-50-40-40)

 Cycle 2/Week 1 (15 weeks out) 

Back Squat 8(135) 3(225) 1(275) 2x8 (315) Good Morning 8(95) 8(115) 8(135) 8(155) Pendulum Hip Press 3x10 (270) Nautilus Ab 6x6 (120) (rest :10 between sets)

 Cycle 2/Week 1 (15 weeks out) 

Bench Press (warm-up) 8(135) 5(185) 3(225) 1(245) Pin Bench Press 3x5 (245) Sling Shot Bench Press 3x5 (275) Cybex Row 6x6 (130) (rest :10 between sets) Incline Dumbbell Curl 6x6 (20) (rest :10 between sets)

The Lift Factory 
Las Vegas, NV

Hammer Strength Gen 2 Row 
5x10 (180) 

Paramount Pulldown 
5x10 (90) 

Cybex Pullover 
3x10 (100) 

Hammer Strength Shrug 
5x10 (180) 

Nebula IDA Chest Press
10-8-6-6 (180) 

Neutral Grip Chest Press (Body Masters?)
5x10 (100) 

Prime Lateral Raise 
10(50) 10(40) 10(30) 

Wide Grip Shoulder Press (Body Masters?)
3x10 (60)

3 rounds:
15 Cable Fly (50) 
15 Triceps Pushdown (80)

Cable Biceps Curl 
15(60) 15(70) 15(80) 

 Cycle 1/Week 3 (16 weeks out) 

EZ Bar Close Grip Bench Press 5(125) 5(175) 5(195) 5(215) 1(235) 1(255) 5(275) Behind the Neck Press 5x10 (95) Hammer Strength Chest Press 5x10 (180) Cybex Seated Row 5x10 (150) Rolling DB Triceps Extension 5x10 (50) Incline DB Curl 5x10 (35)

 Cycle 1/Week 2 (17 weeks out) 

Deadlift 8(135) 5(225) 3(275) 1(315) Deadlift to Knee 2x3 (335) Rack Pull from Below Knee 2x3 (385) Barbell Bent Row 4x10 (185) Good Morning 4x10 (135) Behind the Neck Pulldown 4x10 (170)

 Cycle 1/Week 2 (17 weeks out) 

Reverse Grip Bench Press 5(135) 5(185) 5(205) 5(225) 1(245) 5(265) Weighted Dip 5(0) 5(25) 5(45) 5(70) 1(90) 5(115) Wide Grip Power Press 4x10 (180) Flex Lateral Raise 4x10 (100) DB Overhead Triceps Extension 4x10 (85) Alt-Arm Front Raise 4x10 (35) Triceps Pushdown (Larry Scott Bar) 3x15 (135)

 Cycle 1/Week 2 (17 weeks out) 

Back Squat (warm-up) 8(135) 5(185) 3(225) 1(275) Pause Squat 3x3 (315) Flex Leg Extension 4x10 (150) Reverse Hyper 4x10 (270) Nautilus Ab 4x10 (160)