Holiday Hours!
7:00a-Noon – Open Gym
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UPPER BODY
8 rounds:
No rest between exercises.
8 Incline Chest Press
8 Cable High Row
(rest :30 or less)
8 rounds:
No rest between exercises.
8 Pullover & Press
8 EZ Bar Curl
(rest :30 or less)
8 rounds:
No rest between exercises.
8 Machine Lateral Raise
8 Machine Triceps Kickback
(rest :30 or less)
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WEIGHTLIFTING
Pause Power Snatch (:02 in receiving position)
3-3-3-3-3
Snatch Grip Push Press
65% 4×4
Barbell Bent Row
8-8-8-8
Dumbbell Curl
12-12-12-12
H-Raise
3×15
Nautilus Ab
2×20
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POWERBUILDING
Cycle 1/Week 1
Bench Press
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 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
2×12 (M)
Rear Delt Fly
2×15 (M)
“Spoon feeding in the long run teaches us nothing but the shape of the spoon.”
~E. M. Forster
