Post Meet Pump Cycle (final week)

Nautilus Pullover 
2x20 (100) 

Russian Kettlebell Swing 
2x20 (53) 

Straight Arm Pulldown 
2x20 (120) 

Face Pull 
2x20 (105) 

Back Extension 
2x20 (0) 

Nautilus Ab 
2x20 (120) 

Oblique Raise 
2x20 (0) 

200m Farmers Carry
(70 each hand) (unbroken)

 Post Meet Pump Cycle (final week)

Alt-Arm Dumbbell Curl 
2x20 (35) 

Hammer Strength Dip 
2x20 (180) 

EZ Bar Curl 
2x20 (65) 

Dumbbell Skull Crusher 
2x20 (35) 

Nautilus Multi-Biceps 
2x20 (60) 

Overhead Triceps Extension 
2x20 (90) 

1 round:
15 Wide Grip (75) 
15 Close Grip (75) 

1 round: 
15 Reverse Grip Pushdown (90) 
15 Close Grip Pushdown (90) 

 Post Meet Pump Cycle (final week) 

Leg Extension 
2x20 (120)

Cybex Squat Press
2x20 (360) 

Hamflexor 
2x20 (40) 

Standing Calf Raise 
2x20 (195) 

Nautilus Ab 
2x20 (120) 

Back Extension 
2x20 (0) 

 Post Meet Pump Cycle (final week) 

Flex Leverage Chest Press 
2x20 (140) 

Wide Grip Pulldown 
2x20 (150) 

Hammer Strength Incline Press
2x20 (140) 

Cable Seated Row 
2x20 (150) 

2 rounds: 
20 pec Deck (70) 
20 Rear Delt Fly (50) 

2 rounds: 
20 Reverse Grip Pushdown (90) 
20 Close Grip Pushdown (90) 

 Post Meet Pump Cycle 

Nautilus Plate Loaded Pullover 
3x15 (100) 

Straight Arm Pulldown 
3x15 (120) 

Nautilus Rear Delt Fly 
3x15 (50) 

Back Extension 
2x12 (0) 

Oblique Raise 
2x12 (0) 

Nautilus Ab 
2x20 (120) 

Farmers Carry 
200m (70lbs) Kettlbells (unbroken) 

 Post Meet pump Cycle

Alt Arm Dumbbell Curl 
3x15 (35) 

Hammer Strength Dip 
3x15 (180) 

EZ Bar Curl 
3x15 (65) 

Dumbbell Skull Crusher 
3x15 (35) 

Nautilus Multi-Biceps 
3x15 (70) 

Cable Overhead Triceps Extension 
3x15 (105) 

3 rounds: 
15 Reverse Grip Triceps Pushdown (90) 
15 Close Grip Triceps Pushdown (90) 

 Post Meet Pump Cycle

Leg Extension 
3x15 (120) 

Cybex Squat Press 
3x15 (360) 

Hamflexor 
3x15 (40) 

Standing Calf Raise 
3x15 (120) 

Nautilus Ab 
3x20 (100)