UPPER BODY
Chest Press
15(L ) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L ) 12(M) 10(MH) 8(H)
Incline Press
“Drop Set”
Cable Seated Row
“Drop Set”
Dumbbell Lateral Raise
“Run the Rack”
Dumbbell Skull Crusher
“Run the Rack”
Machine Biceps Curl
“Rest Pause Set”
Cable Overhead Triceps Extension
“Rest Pause Set”
“Drop Set”
Start with a weight that allows 15-20 reps.
Complete as many reps as possible.
With no rest, decrease the weight 20%.
Repeat this three times.
“Run the Rack”
Start light. Complete 6 reps. Increase weight and repeat.
Once you hit failure, decrease weight and work back down to the weight that you started with.
“Rest Pause Set”
Start with a weight that allows 15 reps.
Complete as many reps as possible.
Rest :20 and repeat two more times.
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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)
Dumbbell Lateral Raise
4×12 (M)
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
TESTING
Rep Max Testing
Choose the RM (Rep Max) that you want to test on each lift.
1RM, 3RM, 5RM, 8RM or Body Weight Max Reps
Complete Testing on the following lifts over Thursday & Friday
-Bench Press
-Standing Shoulder Press
-Dip
-Squat
-Deadlift
“If an expert says it can’t be done, get another expert.”
~David Ben-Gurion
