Cycle 1/Week 2 (17 weeks out) 

Deadlift 8(135) 5(225) 3(275) 1(315) Deadlift to Knee 2x3 (335) Rack Pull from Below Knee 2x3 (385) Barbell Bent Row 4x10 (185) Good Morning 4x10 (135) Behind the Neck Pulldown 4x10 (170)

 Cycle 1/Week 2 (17 weeks out) 

Reverse Grip Bench Press 5(135) 5(185) 5(205) 5(225) 1(245) 5(265) Weighted Dip 5(0) 5(25) 5(45) 5(70) 1(90) 5(115) Wide Grip Power Press 4x10 (180) Flex Lateral Raise 4x10 (100) DB Overhead Triceps Extension 4x10 (85) Alt-Arm Front Raise 4x10 (35) Triceps Pushdown (Larry Scott Bar) 3x15 (135)

 Cycle 1/Week 2 (17 weeks out) 

Back Squat (warm-up) 8(135) 5(185) 3(225) 1(275) Pause Squat 3x3 (315) Flex Leg Extension 4x10 (150) Reverse Hyper 4x10 (270) Nautilus Ab 4x10 (160)

 Cycle 1/week 2 (17 weeks out) 

EZ Bar Close Grip Bench Press 5(125) 5(175) 5(195) 5(215) 1(235) 5(255) Behind the Neck Press 4x10 (95) Hammer Strength Chest Press 4x10 (180) Cybex Seated Row 4x10 (150) Dumbbell Rolling Triceps Extension 4x10 (50) Incline Dumbbell Curl 4x10 (35)

 Cycle 1/Week 1 (18 weeks out) 

Deadlift 8(135) 5(185) 3(225) 1(275) Deadlift to Above Knee 2x3 (315) Rack Pull from Below Knee 2x3 (365) Barbell Bent Row 3x10 (185) Good Morning 3x10 (135) Behind the Neck Pulldown 3x10 (170)

 Cycle 1/Week 1

Reverse Grip Bench Press 5(135) 5(185) 5(205) 5(225) 5(245) Weighted Dip 5(0) 5(25) 5(45) 5(70) 5(90) Wide Grip Power Press 3x10 (180) Flex Lateral Raise 3x10 (100) DB Overhead Triceps Extension 3x10 (85) Alt-Arm Front Raise 3x10 (35) Triceps Pushdown 3x15 (135)

 Cycle 1/Week 1

Back Squat (warm-up) 8(135) 5(185) 3(225) 1(275) Pause Squat 3x3 (315) Leg Press (single leg) 10(0) 10(45) 10(90) Flex Leg Extension 3x10 (150) Reverse Hyper 3x10 (270) Nautilus Ab 3x10 (160)