Since this begins my 6 sets of 4 week for all assistance work, I will only do aerobics on my non-weight days. All running. Don't want to overdo this week like last, especially since these workouts are longer.
All Notation: Weight x Reps x Sets
Incline Bench Press: 70x5, 100x5, 130x3, 160x5x3
Nautilus Nitro Pullover: 55x5, 70x5, 90x3, 110x4x6
Hoist Roc-It Lat Pulldown (Wide Pronated grip): 136x4x6
Nautilus Nitro Lateral Raises: 60x5, 80x5, 100x3, 120x4x6