UPPER BODY
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Lat Pulldown
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Shoulder Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Seated Row
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Machine Dip
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Biceps Curl
(use a weight that you can do 12-15 reps with)
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WEIGHTLIFTING
Pause Power Snatch (BK)
70% 2×3
75% 3×2
Strict Press
5(L) 5(M) 5(MH) 5(H)
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Testing
Standing Shouder Press
Build to 1RM
Weighted Dip
Build to 5RM
Dip (body weight)
Max Reps
“Imagination decides everything.”
~Blaise Pascal
