Cycle 1/Week 4 (deload)

Reverse Grip Bench Press
5(135-185-205-225) 

Upright Row 
12(45-65-65)

Dip 
3x8 (0) 

3 rounds: 
12 Nautilus XPLoad Dip (230) 
12 Nautilus Preacher Curl (50) 
(alternate rounds with a partner) 

Flex Lateral Raise 
15(60-60)