UPPER BODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12-15 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
8 rounds:
No rest between exercises.
8 Machine Triceps Kickback
8 EZ Bar Curl
(rest :30 or less)
Machine Lateral Raise
8×8 (M)
(rest :10 between sets)
________________________
WEIGHTLIFTING
Pause Power Snatch (:02 in receiving position)
3-3-3-3-3
Snatch Grip Push Press
75% 4×4
Barbell Bent Row
8-8-8-8
Dumbbell Curl
12-12-12-12
H-Raise
3×15
Nautilus Ab
2×20
____________________
POWERBUILDING
Cycle 1/Week 3
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Machine Biceps Curl
3×12 (M)
Rear Delt Fly
3×15 (M)
“The trees that are slow to grow bear the best fruit.”
~Moliere
