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)