Cycle 3/Week 4
7 weeks out

Bench Press 3x7 (220) Dumbbell Fly 4x8 (45) Weighted Dip 4x8 (45) Prone Incline Plate Raise 4x8 (35) Triceps Pushdown 4x10 (165)

 Cycle 3/Week 4 
(7 weeks out) 

Squat 4x3 (365) 1/4 Squat 2x3 (515) Pause Squat 2x2 (275) GHD Hollow Hold 2x :30

 Cycle 3/Week 4
7 Weeks Out Pause Bench Press 3x7 (264) Weighted Dip 4x8 (55) Dumbbell Fly 4x8 (55) Prone Incline Plate Raise 4x8 (45) Triceps Pushdown 4x10 (180)

 Cycle 3/Week 3
8 Weeks Out

Deadlift 1x5 (445) Deficit Deadlift (1") 3x3 (335) Magnum Biangular Pulldown 10(180) 10(205) 10(215) 10(230) 10(250) 10(270)

 Cycle 3/Week 3
(8 weeks out)

Pause Bench Press 3x8 (198) Dumbbell Fly 4x10 (40) Weighted Dip 4x10 (35) Prone Incline Plate Raise 4x10 (35) Triceps Pushdown 4x10 (150)

 Cycle 3/week 3
(8 weeks out) 

Back Squat 2x5 (405) 1/4 Squat 2x3 (485) Pause Squat 2x3 (325) GHD Hollow Hold 2x :30

 Cycle 3/Week 3
8 Weeks Out

Pause Bench Press 3x8 (245) Weighted Dip 4x10 (45) Dumbbell Fly 4x10 (50) Prone Incline Plate Raise 4x10 (35) Triceps Pushdown 4x10 (165)