UPPER BODY
3 rounds:
No rest between exercises.
15 Pec Fly
10 Incline Chest Press
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
10 Seated Row
15 Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
10 Shoulder Press
15 Plate Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Cable Pullover
10 Wide Pulldown
15 Face Pull
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
Post Meet Deload
At a moderate load:
Every 1:00 for 10:00
2 Power Snatch
At a moderate load:
Snatch Grip Push Press
5×5
At a moderate load:
Pullover
4×8
At a moderate load:
Lat Pulldown
4×8
At a moderate load:
Lateral Raise
3×15
At a moderate load:
Triceps Pushdown
3×15
___________________
POWERBUILDING
Cycle 1/Week 4
Close Grip Bench Press
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
(based on Bench Press 1RM)
Body Masters Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Dip
4 sets for total reps
Seated Dumbbell Lateral Raise
4×15(M)
Single-Arm Rope Triceps Pushdown
4×15(M)
“The true method of knowledge is experiment.”
~William Blake
