UPPER BODY
Push the Heavy Set to Failure
Flex Leverage Seated Row
8(L) 8(M) 8(H)
Nautilus Pullover
10(L) 10(M) 10(H)
Magnum Pulldown
12(L) 12(M) 12(H)
Cable High Row
15(L) 15(M) 15(H)
Dumbbell Shrug
2×20 (M)
Rope Biceps Curl
2×20 (M)
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WEIGHTLIFTING
3 Position Power Snatch (AK/BK/Floating)
5(1+1+1) (building)
Snatch Grip Push Press
60% 2×3
70% 2×3
Wide Grip Pulldown
4×10 (M)
Dip
4×8 (M)
Overhead Triceps Extension
4×12 (M)
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POWERBUILDING
Cycle 2/Week 8
Pause Bench Press
2×3 80% of Monday’s Weight
Drop assistance work or:
Dumbbell Fly
3×8 (M)
Weighted Dip
3×8 (M)
Prone Incline Plate Raise
3×8 (M)
Triceps Pushdown
3×10 (M)
“The surest way to corrupt a youth is to instruct him to hold in higher esteem those who think alike than those who think differently.”
~Friedrich Nietzsche
