Cycle 3/Week 3
Meet Week
Bench Press
8(135) 5(185) 3(225) 1(245-275)
Back Squat
8(135) 3(225) 1(275-315-365)
Cycle 3/Week 1
3 Weeks from Meet
Close Grip Bench Press
5x5 (225)
Weighted Dip
5(0-25-45-70-90-115)
Skull Crusher
8(85-105-125-125-125)
Hammer Strength Shoulder Press
10(90-140-180)
Seated Arc Raise
3x12 (15)
3 rounds:
15 Icarian Standing Lateral Raise (25)
15 Triceps Pushdown (80-90-100) (Arm Assassin Handle)