UPPER BODY
8 rounds:
No rest between exercises.
8 Chest Press
8 Cable Seated Row
(rest :30 or less)
8 rounds:
No rest between exercises.
8 Machine Triceps Kickback
8 EZ Bar Curl
(rest :30 or less)
8 rounds:
No rest between exercises.
8 Pec Deck
8 Rear Delt Fly
(rest :30 or less)
8 rounds:
No rest between exercises.
8 H-Raise
8 Seated Hammer Curl
(rest :30 or less)
____________________
WEIGHTLIFTING
Pause Power Snatch (:02 in receiving position)
3-3-3-3-3
Snatch Grip Push Press
70% 4×4
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Curl
12(L) 12(M) 12(MH) 12(H)
H-Raise
3×15 (M)
Nautilus Ab
2×20 (M)
____________________
POWERBUILDING
Cycle 1/Week 2
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)
“The wise does at once what the fool does at last.”
~Baltasar Gracian
