UPPER BODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Incline Chest Press
15(L) 12(M) 10(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Low Row
15(L) 12(M) 10(MH) 8(H)
15-12-9
Pec Deck
Rear Delt Fly
(no rest)
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WEIGHTLIFTING
Pause Power Snatch (:02 BK)
3-3-3-3-3
Snatch Grip Push Press
80% 4×4
Barbell Bent Row
5(VL) 5(L) 5(M) 5(MH) 5(H)
Dumbbell Curl
12(L) 10(M) 8(MH) 6(H)
H-Raise
3×15 (M)
Nautilus Ab
2×20 (M)
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POWERBUILDING
Cycle 1/Week 5
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
Machine Biceps Curl
3×12 (M)
Rear Delt Fly
4×15 (M)
Congratulations to Natalia Frumker on her commitment to compete in Weightlifting for Lindedwood University!
