Cycle 2/Week 3
5 Weeks from Meet.

Close Grip Bench Press 
5x5 (225) 

Seated Shoulder Press (neutral)
8(95) 5(115) 3(135) 1(155) 5(175-185-195)

Weighted Dip 
5(0-25-45-70-90-135-160)

Skull Crusher 
8(85-105-125-165)

2 rounds:
15 Plate Raise (45) 
15 Overhead Triceps Extension (85) 

Seated Arc Raise 
2x12 (15) 

Icarian Standing Lateral Raise 
2x15 (25) 

Cycle 2/Week 3
5 Weeks from Meet 

Back Squat
8(135) 3(225) 1(275-315-365-405) 5(425)

1/4 Squat
1(455-495-545-585)

Magnum Perfect Squat
3(90-180) 8(360) 

 Cycle 2/Week 3
5 Weeks from Meet

Bench Press
8(135) 5(185) 3(225-245) 1(265-285) 5(315) 

Pause Bench Press
1(325) 

Sling Shot Bench Press
3x3 (375) 

Pulldown (Lat Slapper)
8(120-140-160-180-200)

Zottman Curl 
8(30-35-40-55)

Axle Bar Curl
4x12 (65) 

3 rounds: 
20 Face Pull (90) 
20 Gripper (90) 

 Cycle 2/Week 2
6 Weeks from Meet 

Single-Arm Hammer Strength Row 
8(180-270-360-450)

Deadlift 
8(135) 3(225) 1(315-365-405-455-495-495) 

Barbell Bent Row 
6(135-185-225-315) 

Single-Arm Nautilus Multi-Biceps 
12(110-100-90)

Dumbbell Rear Delt Fly 
4x15 (15) 

2 rounds: 
20 Reverse Hyper (360) 
20 Nautilus Ab (150) 

 Cycle 2/Week 2
6 Weeks from Meet

Close Grip Bench Press 
5x5 (225) 

Seated Overhead Press (neutral grip)
8(95) 5(115) 5(135) 1(155) 7(185) 

Weighted Dip 
5(0-25-45-70-90-115-135)

Skull Crusher 
8(85-105-125-155)

3 rounds: 
12 Plate Raise (45) 
12 Overhead Triceps Extension (85) 

Icarian Standing Lateral Raise 
4x15 (25) 

 Cycle 2/Week 2
6 Weeks from Meet 

Back Squat 
8(135) 3(225) 1(275-315-365) 5(405)

1/4 Squat 
2(455-495-545)

Magnum Perfect Squat 
6(180) 8(270) 

2 rounds: 
15 Hip Thrust (360)
:20 Wt Plank Hold (90) 

 Cycle 2/Week 2
6 Weeks from Meet 

Bench Press
8(135) 5(185) 3(225) 1(245-265-285) 5(295) 

Pause Bench Press 
1(315) 

Sling Shot Bench Press 
3x3 (365)

Pulldown (Lat Slapper) 
8(120-140-160-180-200)

Zottman Curl 
8(30-35-40-50)

Axle Bar Curl 
3x12 (65) 

3 Rounds:
20 Face Pull (90) 
20 Gripper (70)