Cycle 3/Week 2 (peaking)

Close Grip Bench Press
8(135) 5(185) 3(205-225-245) 

Standing Shoulder Press
5(95-115-135) 

Weighted Dip 
5(0-45-90)

Cross Body Hammer Curl
10(35) 8(45) 6(55) 

Overhead Triceps Extension 
8(65-85-105) 

 Cycle 3/Week 2 (peaking)

Back Squat 
8(135) 5(225) 3(315) 1(365-405-455)

Walkout 
1(585) 

Back Squat 
3(365) 

40yd Walking Lunge (0) 

Weighted Plank Hold
2x :20 (110) 

 Cycle 3/Week 2 (peaking)

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

Pause Bench Press
1(275-315)

Sling Shot Bench Press
2(365-365) 

Bench Press
1(275) 5(295)

Weighted Chin-up 
3(0-25-50-25-0)

Single-Arm Hammer Strength Low Row
8(180) 6(270) 4(450) 

Nautilus Rear Delt Fly 
15(50-50)

 Cycle 3/Week 1 (peaking)

Deadlift 
8(135) 5(225) 3(315) 1(405-455) 3(525)

Barbell Bent Row
6(135-185-225)

Good Morning 
6(95-135-185) 

Weighted Plank Hold 
2x :20 (135) 

100 Band Pull Apart

 Cycle 3/Week 1 (peaking)

Close Grip Bench Press
8(135) 5(185) 3(205-225-245-245) 

Standing Shoulder Press
8(95) 8(115) 8(135) 

Weighted Dip
 5(0-45-90)

Cross Body Hammer Curl 
10(35) 8(45) 6(55) 

Overhead Triceps Extension 
8(65-85-105) 

 Cycle 3/Week 1 (peaking)

Back Squat 
8(135) 5(225) 3(315) 1(365-405) 3(455-405-365) 

Walk Out
1(545)

Walking Lunge 
40yd (0) 

 Cycle 3/Week 1 (peaking)

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

Pause Bench Press
1(285-315)

Sling Shot Bench Press
2(365-365)

Bench Press
1(245) 8(265) 

Weighted Chin-up
6(0) 5(25) 4(50) 3(75) 

Single-Arm Hammer Strength Low Row
10(180) 8(270) 6(360) 

Nautilus Rear Delt
15(40-40-50)