UPPER BODY
15(L) 12(M) 10(MH) 8(H)
EZ Bar Pullover & Press
EZ Bar Front Raise
15(L) 12(M) 10(MH) 8(H)
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
EZ Bar Upright Row
EZ Bar Triceps Press
15(L) 12(M) 10(MH) 8(H)
EZ Bar Reverse Curl
EZ Bar Wrist Curl
__________________________
WEIGHTLIFTING
Post Meet Deload
Rest
-or-
Power Snatch
4×3 (M)
Barbell Incline Press
4×8 (L/M)
Seated Row
4×8 (L/M)
Dip
4×8 (0)
Supinated Pulldown
4×8 (L/M)
4 rounds:
10 Biceps Curl
10 Triceps Extension
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POWERBUILDING
Cycle 1/Week 3
Incline Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 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
“He who closes his ears to the views of others shows little confidence in the integrity of his own views.”
~William Congreve
