Cycle 1/Week 1 (Lumberjack Open) 

Hammer Strength Shoulder Press
8(90-140-180-230)

Weighted Chin-up
5(0-10-20-30)

Weighted Dip
8(0-25-45-70)

Tempo Nautilus Multi-Biceps (:04 ecc) 
8(70-80-100)

Tempo Nautilus Multi-Triceps (:04 ecc) 
8(90-100-120) 

Tempo Dumbbell Lateral Raise (:04 ecc) 
4x8 (20) 

4 rounds: 
12 Cable Triceps Pushdown (135-150-165-180) (double pulley) 
12 Cable Biceps Curl (90)