UPPER BODY
“Rest Pause Sets”
Incline Chest Press
“Rest Pause Sets”
Pec Deck
“Rest Pause Sets”
Decline Press
“Rest Pause Sets”
Lat Pulldown
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
Seated Row
3 rounds:
No rest between exercises.
15 Rope Biceps Curl
15 Rope Triceps Pushdown
(alternate rounds with a partner)
“Rest Pause Sets”
Select a weight that allows 12 reps (fresh):
Set 1: AMRAP
(rest :20)
Set 2: AMRAP
(rest :20)
Set 3: AMRAP
(constant load for all three sets)
____________________________
WEIGHTLIFTING
Rest
(openers on saturday)
__________________________
POWERBUILDING
Cycle 1/Week 1
Incline Press
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Chest Press
3×12 (M)
3 rounds:
No rest between exercises.
8 Tempo EZ Bar Front Raise (:04 ecc)
8 Tempo Dumbbell Lateral Raise (:04 ecc)
(alternate rounds with a partner)
Dumbbell Skull Crusher
4×10 (M)
100 Band Triceps Pushdown
“When you can do the common things of life in an uncommon way, you will command the attention of the world.”
~George Washington Carver
