UPPER BODY
3 rounds:
No rest between exercises.
12-15 Machine Shoulder Press
12-15 Pec Deck
12-15 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Front Pulldown
12-15 Rear Delt Fly
12-15 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pullover
12-15 Chest Press
12-15 Biceps Curl
(alternate rounds with a partner)
Machine Triceps Kickback
4×12-15 (M)
____________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Grip Push Press
4×4 (moderate load)
Close Grip Bench Press
60% 1×5
65% 1×5
70% 1×1
75% 3×5
Lat Pulldown
4×12 (moderate load)
4 rounds:
12 Lateral Raise
15 Triceps Pushdown
____________________
POWERBUILDING
Cycle 1/Week 5
Close Grip Bench Press
45% 1×8
55% 1×6
65% 1×5
70% 1×3
75% 2×3
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
4 rounds:
10 Plate Raise
12 Overhead Triceps Extension
50 Partner Resisted Lateral Raise
“The woods are lovely, dark and deep. But I have promises to keep, and miles to go before I sleep.”
~Robert Frost
