UPPER BODY
Chest Press
4×12 (M)
Supinated Pulldown
4×12 (M)
Decline Chest Press
4×12 (M)
Cable Seated Row
4×12 (M)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Rear Delt Fly
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 Rope Triceps Pushdown
12 Rope Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Building to Openers on Saturday
Rest
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POWERBUILDING
Cycle 1/Week 4 (deload)
Close Grip Bench Press
3×8 (M)
1.5 Barbell Shoulder Press
3×6 (M)
Machine Close Grip Bench Press
3×10 (M)
Machine Shoulder Press
3×10 (M)
2 rounds:
No rest between exercises.
12 Seated Dumbbell Front Raise
12 Seated Dumbbell Lateral Raise
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
3×15 (M)
“Running alone is the toughest. You get to the point where you have to keep pushing yourself.”
~Walter Payton
