UPPER BODY
15-12-9
Chest Press
Wide Grip Pulldown
(complete with as little rst as possible)
15-12-9
Shoulder Press
Seated Row
(complete with as little rst as possible)
15-12-9
Machine Dip
Nautilus Pullover
(complete with as little rst as possible)
15-12-9
Plate Raise
Triceps Pushdown
(complete with as little rst as possible)
15-12-9
Lateral Raise
Biceps Curl
(complete with as little rst as possible)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Triceps Pushdown
4×12 (M)
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 4/Week 3
Dynamic Bench Press
67.5% 8×3
(bar speed is the focus)
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Machine Dip
10(L) 8(M) 6(MH) 4(H)
Plate Raise
4×10 (M)
Overhead Triceps Extension
4×12 (M)
“It always seems impossible until it’s done.”
~Nelson Mandela