Cycle 1/Week 1

Bench Press
8(135) 5(185) 3(225)

Pause Bench Press
1(245-265) 

Bench Press
8(245)

Sling Shot Bench Press 
5(285-285) 

Spoto Press
8(185-185) 

Tempo Dumbbell Fly (:04 ecc)
8(30-40-50-60)

Alternating Arm Dumbbell Curl
8(35-40-45-50)

2 sets:
Biceps 21's (65)
(alternate sets with a partner)