UPPER BODY
4 rounds:
10 EZ Bar Overhead Triceps Extension
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
3 rounds:
12 Nautilus Multi-Triceps
12 Nautilus Multi-Biceps
(alternate rounds with a partner)
3 rounds:
15 Machine Triceps Kickback
15 Bisolator
(alternate rounds with a partner)
Complete with as little rest as possible:
50 Leaning Triceps Press
50 Drag Curl
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WEIGHTLIFTING
Pause Power Snatch (:02 in receiving position)
3-3-3-3-3
Snatch Grip Push Press
80% 4×3
Barbell Bent Row
8(L) 8(M) 5(MH) 5(H)
Dumbbell Curl
12(L) 12(M) 12(MH) 12(H)
H-Raise
3×15 (M)
Nautilus Ab
2×20 (M)
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POWERBUILDING
Cycle 1/Week 4
Bench Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 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)
“Reading maketh a full man; conference a ready man; and writing an exact man.”
~Francis Bacon
