Cycle 2/Week 1 

Incline Bench Press
8(135-155-185-205) 

Weighted Dip 
8(0-25-45-70)

Spoto Press
3x8 (185) 

Pull-up 
18 sets of 1
(rest :10)

Cross Bench Dumbbell Pullover 
3x12 (60) 

Barbell Curl 
8(65-85-105-115)

Incline Dumbbell Curl 
3x12 (25) 

100 Band Pull Apart 
100 Band Triceps Pushdown