UPPER BODY
EZ Bar Pullover & Press
5×12 (M)
EZ Bar Front Raise
5×12 (M)
EZ Bar Biceps Curl
5×12 (M)
EZ Bar Overhead Triceps Extension
5×12 (M)
EZ Bar Upright Row
5×12 (M)
EZ Bar Triceps Press
5×12 (M)
EZ Bar Wrist Curl
5×12 (M)
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WEIGHTLIFTING
MEET/TESTING SATURDAY
Rest
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POWERBUILDING
Cycle 1/Week 2
Incline Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 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
“A place for everything, everything in its place.”
~Benjamin Franklin
