UPPER BODY
AMRAP 8:00
8 Lat Pulldown
8 Chest Press
8 Seated Row
AMRAP 8:00
8 Shoulder Press
8 Pullover
8 Machine Dip
AMRAP 8:00
8 EZ Bar Front Raise
8 EZ Bar Upright Row
8 Rear Delt Fly
AMRAP 8:00
8 Triceps Pushdown
8 Biceps Curl
20 Gripper
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WEIGHTLIFTING
3 Position Power Snatch (AK, BK, Floating)
70% 3(1+1+1)
75% 3(1+1+1)
Strict Press
5(L) 3(M) 3(MH) 2(H)
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 2
Supinated Pulldown
8×8 (M)
Dip
8×8 (M)
EZ Bar Curl
8×8 (M)
Triceps Extension
8×8 (M)
2 rounds:
15 Triceps Kick Back (M)
15 Concentration Curl (M)
(alternate rounds with a partner)
“It takes half your life before you discover life is a do-it-yourself project.”
~Napoleon Hill
