UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Seated Row
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Cable Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
8-12 Machine Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
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)
Incline Sit-up
3 sets (pick reps)
_______________________
POWERBUILDING
Cycle 4/Week 2
Dynamic Bench Press
65% 8×3
(bar speed is the focus)
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Plate Raise
4×10 (M)
Overhead Triceps Extension
4×12 (M)
“We must adjust to changing times and still hold to unchanging principles.”
~Jimmy Carter
