Cycle 1/Week 2
10 Weeks from Meet 

Neutral Grip Incline Press 
8(135) 5(185) 3(205) 1(225) 8(245)

Weighted Dip
8(0) 5(45) 3(90) 8(135) 

Dumbbell Fly 
3x12 (50) 

Incline Skull Crusher 
8(85-105-125-145)

3 rounds:
8 Tempo Plate Raise (:04 etc) (45) 
8 Tempo DB Lateral Raise (:04 etc) (20)

Cybex Triceps Press
12(90-100-100)

 Cycle 1/Week 2

Bench Press (pause last rep)
8(135) 5(185) 3(225) 1(245-265) 5(285)

Sling Shot Bench Press
2x5 (335)

Standing Shoulder Press 
8(95) 5(115) 3(135) 1(155) 8(175) 

Weighted Chin-up
5(0-10-20-30-40-50)

Cross Body Hammer Curl 
8(35-40-45-55)

Incline Dumbbell Curl 
3x12 (25)

Reverse Curl 
2x15 (45)

Prone Incline Rear Delt Fly 
4x15 (15) 

 Cycle 1/Week 1
(11 weeks from meet)

Magnum Biangular Row 
8(90-140-180-230)

Deadlift (pause last rep)
8(135) 5(225) 3(315) 5(365) 

Rack Pull 
3(365-405-405)

Dumbbell Bent Row 
8(60-80-100)

3 rounds:
15 Rear Delt Fly (50) 
10 Overhead Pull (50) 

2 rounds:
15 Back Extension (0)
15 Ab Wheel

Cycle 1/Week 1
11 Weeks from Meet 

Neutral Grip Incline Press
8(135) 5(185) 3(205) 8(225) 

Weighted Dip 
8(0) 5(45) 3(90) 8(135) 

Incline Skull Crusher 
8(65-85-105-125) 

3 rounds: 
8 Tempo Plate Raise (:04 ecc) (45) 
8 Tempo Lateral Raise (:04 ecc) (20)

Cybex Triceps Press 
12(60-70-80-90)

3 rounds: 
15 Icarian Lateral Raise (30) 
15 Rope Overhead Triceps Extension (75) 

Nautilus Ab 
2x20 (150) 

 Cycle 1/Week 1 (11 weeks out)

Back Squat (pause last rep) 
8(135) 5(225-275) 1(315) 5(335) 

1/4 Squat 
3(365-405-455)

Magnum Perfect Squat 
8(180-205)

3 rounds: 
20 45º Donkey Calf Raise (90) 
20 Tibia Raise (50)

3 rounds: 
20 Reverse Hyper (180) 
:30 Wt Plank Hold (45)

 Cycle 1/Week 1 (11 weeks out from meet)

Bench Press
8(135) 5(185) 3(225) 1(245) 8(265) 

Sling Shot Bench Press
2x5 (315)

Standing Shoulder Press 
8(95) 5(115) 3(135) 8(165) 

Weighted Chin-up 
5(0-10-20-30-40)

Cross Body Hammer Curl 
8(35-40-45-50)

Incline Dumbbell Curl 
3x12 (25) 

Prone Incline Rear Delt Fly 
4x15 (15) 

Nautilus Ab 
2x20 (140)

12 Week Meet Prep
Intro Week 

Magnum Biangular Row
4x8 (180) 

Deadlift (pause last rep) 
8(135) 5(225) 3(275) 5(315)

Rack Pull 
2x3 (365)

DB Bent Row 
4x8 (80) 

3 rounds:
15 Rear Delt Fly (50) 
10 Overhead Pull (50) 

2 rounds:
15 45º Back Extension 
12 Ab Wheel