2 Week Preparation Cycle/Russian Cycle

Bench Press 
6 sets of 2 (245) 

Dumbbell Shoulder Press 
12(50) 10(60) 8(70) 6(80) 

Pullover & Press 
12(85) 10(105) 8(125) 6(145) 

Hammer Strength Dip
12(180) 12(205) 12(230) 12(230) 

Dumbbell Lateral Raise 
Drop Set: 8-10(40-30-20-10)

Dumbbell Skull Crusher 
Drop Set: 8-10(40-30-20-10)