UPPER BODY
4 rounds:
No rest between exercises.
8 Chest Press
8 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Incline Press
8 Seated Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Pullover
8 Machine Dip
8 Biceps Curl
(alternate rounds with a partner)
9-12-15
No rest between exercises.
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
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SLEDS
8 rounds:
40yd Sled Push 180/135
(rest 1:00 between rounds)
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WEIGHTLIFTING
(deload for mock meet 1/24/21)
Rest
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POWERBUILDING
Cycle 5/Week 4
Bench Press
35% 1×8
45% 1×5
55% 1×3
*based on Bench Press 1RM
Standing Press
40% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×1
75% 1×1
Weighted Dip
5(0) 5(L) 5(M)
Triceps Extension
3×8 (M)
“I look to the future because that’s where I’m going to spend the rest of my life.”
~George Burns
