UPPER BODY
EZ Bar Biceps Curl
8(L) 8(M) 8(MH) 8(H)
EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
Overhead Triceps Extension
10(L) 10(M) 10(MH) 10(H)
Triceps Pushdown
12(L) 12(M) 12(MH) 12(H)
Nautilus Biceps Curl
12(L) 12(M) 12(MH) 12(H)
Gripper
30(L) 30(M) 30(H)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
1 Pause Power Snatch (:01 BK)
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
Cycle 1/Week 1
Bench Press
6 sets of 2 at 80%
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Pullover & Press
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Dumbbell Lateral Raise
“Drop Set”
Dumbbell Skull Crusher
“Drop Set”
“What a man knows at fifty that he did not know at twenty is for the most part incommunicable.”
~Adlai Stevenson
