Post Meet Deload
Magnum Biangular Chest Press
10(90-140-180-230-180)
Hammer Strength Incline Press
8(180-180)
Polaris Pec Deck
12(80-80)
Flex Leverage Decline Press
10(180-180)
Icarian Standing Lateral Raise
4x15 (30)
Cable Biceps Pushdown
4x15 (120)
Rope Biceps Curl
4x15 (60)
Leaning French Press
10(0) 8(0) 6(0)
Post Meet Deload
Close Grip Dynabody Power Press
8(90-140-180-180-180)
Neutral Grip Cybex Shoulder Press
8(50-70-90-50)
Wide Grip Pulldown
4x15 (130)
Omega Flying Dip
4x15 (90)
Neutral Grip Cable Seated Row
4x15 (130)
Nautilus Rear Delt Fly
3x15 (40)
Reverse Grip Triceps Pushdown
4x15 (105)
2 rounds:
12 Plate Raise (25)
12 Plate Circles (both ways) (25)
12 Plate Side to Side (25)
Push-up
5x5
(rest :10 between sets)
Post Meet Deload
Magnum Biangular Chest Press
8(90-140-180-230-230)
Hammer Strength Incline Press
8(180-180)
Polaris Pec Deck
12(70-70-70)
Flex Leverage Decline Press
8(180-180)
Icarian Standing Lateral Raise
4x15 (30)
Leaning Dumbbell Lateral Raise
3x15 (12.5)
Triceps Pushdown
15(90-105-120-135)
Rope Biceps Curl
3x15 (60)
Post Meet Deload
Wide Grip Lat Pulldown
10(100-110-120-130-140-150)
Neutral Grip Cable Seated Row
10(110-120-130-140-150)
Neutral Grip Cable High Row
3x15 (225)
Seated Dumbbell Rear Delt Fly
3x15 (15)
Single-Arm Nautilus Multi-Biceps
15(90) 12(90) 10(90)
Rope Biceps Curl
10(75) 12(60) 15(45)
45 Degree Back Extension
3x12 (0)
