UPPER BODY
15-12-9
Chest Press
Lat Pulldown
(No rest )
15-12-9
Shoulder Press
Seated Row
(No rest )
15-12-9
Dip
Pullover
(No rest )
21-15-9
Pec Deck
Rear Delt Fly
(No rest )
21-15-9
Biceps Curl
Triceps Pushdown
(No rest )
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 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)
_______________________
POWERBUILDING
Cycle 1/Week 2
Bench Press
6 sets of 2 at 80%
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Pullover & Press
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 12(M) 12(MH) 12(H)
Dumbbell Lateral Raise
“Drop Set”
Dumbbell Skull Crusher
“Drop Set”
“Power always thinks… that it is doing God’s service when it is violating all his laws.”
~John Adams