UPPER BODY
Body Masters Shoulder Press
10(L) 10(M) 10(MH) 10(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Body Masters Behind the Neck Shoulder Press
3×15 (M)
Behind the Neck Pulldown
3×15 (M)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Icarian Standing Lateral Raise
3×15 (M)
4 rounds:
20 Triceps Pushdown
20 Rope Biceps Curl
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WEIGHTLIFTING
At a moderate load:
Pause Power Snatch (BK)
3-3-3-2-2-2
Strict Press
5(L) 4(M) 4(MH) 2(H)
Lat Pulldown
12(L) 10(M) 8(MH) 6(H)
Lateral Raise
4×12 (M)
Rear Delt Fly
4×15 (M)
Overhead Triceps Extension
4×12 (M)
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POWERBUILDING
Deload Week
Bench Press
70% 1×2
75% 1×2
80% 2×2
Body Masters Shoulder Press
3×8(M)
BTN Body Masters Shoulder Press
3×10(M)
Skull Crusher
3×12(M)
3 rounds:
15 Cable Fly
15 Standing Lateral Raise
15 Overhead Triceps Extension
“Example is not the main thing in influencing others. It is the only thing.”
~Albert Schweitzer
