UPPER BODY
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
5 rounds:
No rest between exercises.
10 Machine Dip
10 Supinated Front Pulldown
(alternate rounds with a partner)
5 rounds:
No rest between exercises.
10 Machine Biceps Curl
10 Machine Triceps Extension
(alternate rounds with a partner)
2 rounds:
15 Pec Deck
15 Rear Delt Fly
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SLEDS
8 rounds:
40yd Sled Push 180/135
(rest 1:00 between rounds)
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WEIGHTLIFTING
Machine Shoulder Press
8(L) 8(M) 6(MH) 6(H)
Front Pulldown
8(L) 8(M) 6(MH) 6(H)
Machine Dip
10(L) 10(M) 8(MH) 8(H)
Seated Row
10(L) 10(M) 8(MH) 8(H)
Triceps Extension
15(L) 12(M) 10(H)
Biceps Curl
15(L) 12(M) 10(H)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Reverse Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Upright Row
12(L) 12(M) 12(M)
Dip
3×8 (0)
3 rounds:
12 Machine Dip (M)
12 Machine Biceps Curl (M)
“You can’t wait for inspiration. You have to go after it with a club.”
~Jack London
