UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Grip Pulldown
8-12 Pullover
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Rear Delt Fly
8-12 Biceps Curl
2-3 Wrist Roller
(alternate rounds with a partner)
__________________
WEIGHTLIFTING
Rest
__________________
POWERBUILDING
Bench Press
80% 6 sets of 2
Body Masters Shoulder Press
10(L) 10(M) 10(M) 10(M)
BTN Body Masters Shoulder Press
3×15 (M)
Skull Crusher
12(L) 12(M) 12(M) 12(M)
3 rounds:
15 Cable Fly
15 Standing Lateral Raise
15 Overhead Triceps Extension
“It’s going to take all of us rolling up our sleeves to make America the America that it must become.”
~Martin Luther King III
