UPPER BODY
Chest Press
6×6 (rest :10 between sets)
Seated Row
6×6 (rest :10 between sets)
3 rounds:
No rest between exercises.
10 Upright Row
10 Overhead Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Reverse Grip Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Hammer Strength Preacher Curl
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
MEET WEEK
Rest
__________________
POWERBUILDING
Cycle 1/Week 3
Close Grip Bench Press
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8
(based on Bench Press 1RM)
4 rounds:
No rest between exercises.
10 Upright Row
10 Overhead Press
(alternate rounds with a partner)
Machine Triceps Kickback
4×12(M)
Machine Lateral Raise
4×15(M)
Reverse Grip Triceps Pushdown
4×20(M)
“Motivation is the art of getting people to do what you want them to do because they want to do it.”
~Dwight D. Eisenhower
