Thursday 11/30/23

UPPER BODY
“Cumulative Sets”

Chest Press

“Cumulative Sets”
Front Pulldown

“Cumulative Sets”
Shoulder Press

“Cumulative Sets”
Seated Row

“Cumulative Sets”
Seated Dip

“Cumulative Sets”
Biceps Curl

“Cumulative Sets”
Triceps Pushdown

*Cumulative Sets
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complet perscribed reps.

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WEIGHTLIFTING
Cycle 1/Week 3
At a moderate load:

Muscle Snatch 3-3-3-3

At a moderate load:
Close Grip Bench Press 8-8-8-8

At a moderate load:
Pullover 8-8-8-8
(big stretch)

Rear Delt Fly
4×15 (M)

Side Plank Hold
2x :30 (both sides)

Ab Wheel
3 sets (pick reps)
(increase reps each week)

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POWERBUILDING
Cycle 3/Week 2
Reverse Grip Bench Press

8(L) 8(M) 8(MH) 8(H)

Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)

Machine Shoulder Press
3×12 (M)

Rolling DB Triceps Extensions
8(L) 8(M) 8(MH) 8(H)

Alt. DB Lateral Raise & DB Upright Row
3×12 (M) (both movements)

3 rounds:
12 Plate Raise
12 Triceps Pushdown

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott

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