UPPER BODY
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 Lat Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises
8-12 Dumbbell Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises
12-15 Triceps Extension
12-15 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
At a moderate load:
Pause Power Snatch (:02 BK) 2-2-2-2-2
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Dumbbell Lateral Raise
3×12 (M)
100 Band Pull Apart
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POWERBUILDING
Cycle 1/Week 2
Increase weight from last week.
Chest Press
3×12 (M)
Dumbbell Fly
3×12 (M)
Dip (body weight)
4 sets for total reps
EZ Bar Incline front Raise (supine)
3×12 (M)
Dumbbell Triceps Extension (floor)
2x Run the Rack
Lateral Raise
2x Run the Rack
“The bold enterprises are the successful ones. Take counsel of hopes rather than of fears to win in this business.”
~Rutherford B. Hayes
