Preparation Block 

Cycle 1/Week 4

Bench Press 

10 sets of 8(225) 

Linear T-Bar Row 

10 sets of 8(135) 

5 rounds:

16 Rope Triceps Pushdown (105) 

16 Hammer Strength Preacher Curl (35) 

Hammer Strength Gripper 

2x50(70)