Transition Cycle 
Week 4: Upper Body 

Bench Press
5(185) 5(225) 5(265) 5(245) 5(205)

5 rounds:
5 Hammer Strength Shoulder Press (230) 
5 Nautilus Pullover (200) 

8 rounds:
8 Triceps Kickback (90) 
8 EZ Bar Curl (65) 

8 rounds:
8 Dumbbell Lateral Raise (20) 
8 Seated Hammer Curl (35) 

H-Raise 
2x15 (15)