UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
12-15 Pec Deck
8-12 Hammer Strength Wide Chest
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
12-15 Resr Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Overhead Press
12-15 Lateral Raise
8-12 Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Pulldown
12-15 Pullover
8-12 Biceps Curl
(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 5
Close Grip Bench Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 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)
“It is the chiefest point of happiness that a man is willing to be what he is.”
~Desiderius Erasmus
