2 Week Preparation Cycle/Russian Cycle

Bench Press 
6x2 (225) 

Chin-up (Fat Bar) 
5x5 (0) 

Dumbbell Bent Row 
4x8 (80) 

Alt-Arm Seated Dumbbell Curl
15(20) 12(25) 10(30) 8(35) 

15-12-9
Nautilus Pullover (100) 
Nautilus Multi-Biceps (60) 
(No Rest)

H-Raise 
3x15 (15)