UPPER BODY
Push the Heavy Set to Failure
Incline Press
8(L) 8(M) 8(H)
Chest Press
8(L) 8(M) 8(H)
Pec Deck
10(L) 10(M) 10(H)
Cable Fly (high pulley)
2×20 (M)
Nautilus Mult-Biceps
10(L) 10(M) 10(H)
Flex Bisolator
12(L) 12(M) 12(H)
Rope Cable Curl
2×20 (M)
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WEIGHTLIFTING
3 Position Power Snatch (AK/BK/Floating)
5(1+1+1) (building)
Snatch Grip Push Press
60% 4×4
Wide Grip Pulldown
4×10 (M)
Dip
4×8 (M)
Overhead Triceps Extension
4×12 (M)
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POWERBUILDING
Cycle 2/Week 7
Pause Bench Press
2×4 80% of Monday’s Weight
Dumbbell Fly
4×8 80% of Monday’s Weight
Weighted Dip
4×8 80% of Monday’s Weight
Prone Incline Plate Raise
4×8 80% of Monday’s Weight
Triceps Pushdown
4×10 80% of Monday’s Weight
“Seek freedom and become captive of your desires. Seek discipline and find your liberty.”
~Frank Herbert
