Cycle 2/Week 1 (15 weeks out)
Back Squat 8(135) 3(225) 1(275) 2x8 (315) Good Morning 8(95) 8(115) 8(135) 8(155) Pendulum Hip Press 3x10 (270) Nautilus Ab 6x6 (120) (rest :10 between sets)
The Lift Factory
Las Vegas, NV
Hammer Strength Gen 2 Row
5x10 (180)
Paramount Pulldown
5x10 (90)
Cybex Pullover
3x10 (100)
Hammer Strength Shrug
5x10 (180)
Nebula IDA Chest Press
10-8-6-6 (180)
Neutral Grip Chest Press (Body Masters?)
5x10 (100)
Prime Lateral Raise
10(50) 10(40) 10(30)
Wide Grip Shoulder Press (Body Masters?)
3x10 (60)
3 rounds:
15 Cable Fly (50)
15 Triceps Pushdown (80)
Cable Biceps Curl
15(60) 15(70) 15(80)
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)