Cycle 1/Week 2

Hammer Strength Shoulder Press
8(90-140-180-250) 

Weighted Chin-up 
5(0-10-20) 1(30) 5(45) 

Weighted Dip 
8(0-25-45) 1(70) 8(90) 

3 rounds:
8 Tempo Nautilus Multi-Biceps (:04 ecc) (90-100-110) 
8 Tempo Nautilus Multi-Triceps (:04 ecc) (110-120-130) 

Tempo Icarian Lateral Raise (:04 ecc) 
10(20-25-30-35)

4 rounds: 
12 Triceps Pushdown (165-180-195-210)
12 Cable Biceps Curl (90)