UPPER BODY
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Chest Press
8-12 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Rear Delt Fly
8-12 Seated Row
8-12 Bieps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Shoulder Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Lat Pulldown
8-12 Behind the Neck Machine
(alternate rounds with a partner)
__________________________________
WEIGHTLIFTING
Pause Power Snatch (BK)
70% 4×3
Strict Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
____________________________________
POWER BUILDING
Cycle 3/Week 4 (deload)
Testing Next Week
Close Grip Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×3
Standing Shoulder Press
8(L) 5(M) 3(MH)
DIp
3×8 (0)
Skull Crusher
3×8 (M)
Machine Shoulder Press
3×12 (M)
“You have to make it happen.”
~Denis Diderot
