UPPER BODY
Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Seated Row
10(L) 8(M) 6(H) 15(MH)
Chest Press
10(L) 8(M) 6(H) 15(MH)
Lat Pulldown
10(L) 8(M) 6(H) 15(MH)
Machine Triceps Kickback
10(L) 8(M) 6(H) 15(MH)
Barbell Curl
10(L) 8(M) 6(H) 15(MH)
3 rounds:
15 Face Pull
15 Triceps Pushdown
15 Rope Biceps Curl
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WEIGHTLIFTING
Rest
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POWERBUILDING
Cycle 1/Week 2
Close Grip Bench Press
35% 1×8
45% 1×8
55% 1×8
50% 1×8
40% 1×8
(based on Bench Press 1RM)
4 rounds:
No rest between exercises.
10 Upright Row
10 Overhead Press
(alternate rounds with a partner)
Machine Triceps Kickback
4×12(M)
Machine Lateral Raise
4×15(M)
Reverse Grip Triceps Pushdown
3×20(M)
“An expert is a man who has made all the mistakes which can be made, in a narrow field.”
~Niels Bohr
