UPPER BODY
3 rounds:
No rest between exercises.
8-12 DB Incline Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Cable High Row
8-12 Rear Delt Fly
8-12 Cable Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Machine Shoulder Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
_____________________________
WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
(movement is the priority)
3-Position Power Snatch (AK, BK, Floating)
5(1+1+1)
Dumbbell Incline Press
6(L) 6(M) 6(MH) 6(H)
Machine Dip
6(L) 6(M) 6(MH) 6(H)
3 rounds:
15 Lateral Raise
15 Extension
Nautilus Ab
2×20
____________________________
POWERBUILDING
Cycle 4/Week 1
Machine Shoulder Press
8(L) 8(M) 1(MH) 8(H)
Weighted Chin-up
5(0) 5(L) 5(M) 1(MH) 5(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
3 sets of Biceps 21’s
7 Bottom Half
7 Top Half
7 Full Range of Motion
Rolling Dumbbell Triceps Extension
8(L) 8(M) 8 (MH) 8(H)
3 rounds:
No rest between exercises.
12 Plate Raise
12 Triceps Pushdown
(alternate rounds with a partner)
“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes.”
~William James
