Transition Cycle 
Week 1: Upper Body 

Reverse Grip Bench Press
5(155) 5(185) 5(225) 5(205) 5(170) 

8 rounds:
8 Machine Dip (180)
8 Cable High Row (225) 

8 rounds:
8 Pec Deck (70)
8 Triceps Pushdown (120) 

8 rounds:
8 Plate Raise (45)
8 Prone Incline Rear Delt Fly (15) 

Champagne Press
20(40) 15(40)