UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Trieps Extension
20-30 Gripper
(alternate rounds with a partner)
____________________________
WEIGHTLIFTING
Power Snatch
70% 4×3
Close Grip Bench Press
5×5 (M)
Pullover
4×8 (M)
Dip
4×8 (M)
3 rounds:
12 Triceps Extension
12 Biceps Curl
3 rounds:
12 Lying Side Adduction (light)
12 Prone Rear Delt Fly (light)
12 Cuban Press (light)
_______________________________
POWERBUILDING
Transition Cycle
Supinated Pulldown
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Alt Arm Dumbbell Curl
12(L) 10(M) 8(H)
Lying Dumbbell Triceps Extension
12(L) 10(M) 8(H)
Machine Biceps Curl
3×12 (M)
Overhead Triceps Extension
3×12 (M)
2 rounds:
15 Rope Triceps Pushdown
15 Rope Biceps Curl
“All we have to decide is what to do with the time that is given us.”
~J. R. R. Tolkien
