Cycle 1/Week 3

Hammer Strength Shoulder Press
8(90-140-180-270-230) 

Weighted Chin-up 
5(0-10-20) 1(45) 5(60) 

Weighted Dip 
8(0-25-45) 1(90) 8(115) 

3 rounds: 
8 Tempo Nautilus Multi-Biceps (:04) (100-110-120) 
8 Tempo Nautilus Multi-Triceps (:04) (130-140-150) 

Tempo Standing Icarian Lateral Raise 
10(25-30-35-40) 

4 rounds:
12 Cable Triceps Pushdown (180) 
12 CableBiceps Curl (90) 

100 Band Overhead Triceps Extension