Cycle 1/Week 1

Close Grip Blokz Bench 
5(135-185-205-225)

Dumbbell Shoulder Press
8(40-50-60-70)

Weighted Dip 
8(0-25-45-90)

3 rounds:
8 Dumbbell Lateral Raise (25) 
8 EZ Bar Front Raise (65)
(alternate rounds with a parter) 

Overhead Triceps Extension 
8(65-85-105-125)

Rolling Dumbbell Triceps Extension 
15(30) 12(35) 10(40) 8(45) 

 Cycle 1/Week 1

Back Squat 
8(135) 5(185) 3(225) 

Pause Back Squat 
1(295-315) 

Back Squat 
5(295) 

Walk Out 
1(435)

Good Morning 
2x8 (95) 

Bulgarian Split Squat 
3x8 (0) 

Single-Leg Calf Raise
2x15 (0) 

Weighted Plank Hold 
2x :30 (90) 

 Cycle 1/Week 1

Bench Press
8(135) 5(185) 3(225)

Pause Bench Press
1(245-265) 

Bench Press
8(245)

Sling Shot Bench Press 
5(285-285) 

Spoto Press
8(185-185) 

Tempo Dumbbell Fly (:04 ecc)
8(30-40-50-60)

Alternating Arm Dumbbell Curl
8(35-40-45-50)

2 sets:
Biceps 21's (65)
(alternate sets with a partner)   

 Post Meet Transition 

Wide Grip Pulldown
3x12 (150) 

Nautilus Super Pullover 
3x12 (150) 

3 rounds:
10 Ring Row 
20 Band Pull Apart 

Back Extension 
2x12 (0) 

Single-Leg RDL
3x12 (35) 

 Post Meet Transition 

Arnold Press
3x12 (35) 

Upright Row 
3x12 (75) 

Cybex Shoulder Press
2x15 (50) 

3 rounds:
12 Plate Circle - Lt (35) 
12 Plate Circle - Rt 
12 Plate Side to Side

Flex Seated Dip 
3x15 (240)

Single-Arm Band Triceps Pushdown
3x30 (red)

Russian Twist 
2x20 (0) 

 Post Meet Transition

Back Squat 
5(135-185-245)

Good Morning 
10(65-65-65)

Walking Lunge 
40yd (0) 

Cybex Single-Leg Hamstring Curl 
12(25-25) 

Plank Hold 
1:00 (0) 

 Post Meet Transition

Bench Press
5(135-185-205-225)

Twisting Dumbbell Bench Press
12(50-50-50)

Dumbbell Fly 
12(35-35) 

Plate Press
20(45-45)

Cross Body Hammer Curl
12(35-35-35)

Single-Arm Bisolator
15(90-90)

Sit-up 
50 (0)