Week 1: Peaking Cycle for ATP Open
11 Weeks Out: Lower Body
Back Squat 6 sets of 2 (365) Deficit Deadlift (1") 5 sets of 3 (275) Barbell Shrug 6 sets of 8 (245) Barbell Sit-up 6 sets of 8 (65)
Transition Cycle
Week 4: Upper Body
Nautilus Multi-Triceps
12(100) 12(90) 12(80) 12(70)
Triceps Kickback
3x15 (70)
Close Grip Triceps Pushdown
3x15 (105)
Leaning Triceps Press
50 Reps (15-12-10-8-5)
15 Barbell Shrug (225)
15 4-Way Neck (50)
15 Barbell Shrug (225)
15 4-Way Neck (50)
15 Barbell Shrug (225)
15 4-Way Neck (50)
15 Barbell Shrug (225)
Nautilus Ab
5x20 (150)