Cycle 3/Week 1 

USPA Bench Nationals, March 28th, 2026

Bench Press 

6 sets of 2 (275) 

Flex Leverage Row

8(90) 3x8(200) 

Neutral Grip Pulldown 

10(120) 3x10(160) 

4 rounds:

12 H-Raise (15) 

12 Incline Dumbbell Curl(25) 

4 rounds:

15 Face Pull (100) 

15 Triceps Pushdown (105) 

15 Rope Biceps Curl (60)