UPPER BODY
Close Grip Power Press
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Lateral Raise
12(L) 12(M) 12(H)
Machine Triceps Kickback
12(L) 12(M) 12(H)
Machine Lateral Raise
3×15 (M)
Overhead Triceps Extension
3×15 (M)
Rope Triceps Pushdown
2×20 (M)
_______________________
WEIGHTLIFTING
Pause Power Snatch (BK)
60% 2×3
70% 3×2
Snatch Grip Push Press
70% 4×4
Wide Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
Dip
8(L) 8(M) 8MH) 8(H)
Overhead Triceps Extension
4×12 (M)
_______________________
POWERBUILDING
Cycle 2/Week 9
TESTING NEXT WEEK
Pause Bench Press
1×2 80% of Monday’s Weight
“The truth is the best picture, the best propaganda.”
~Robert Capa
