UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Decline Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 High Row
8-12 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Grip Shoulder Press
8-12 Lateral Raise
8-12 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Lat Pulldown
8-12 Triceps extension
8-12 Biceps Curl
(alternate rounds with a partner)
_______________________________
WEIGHTLIFTING
3 Position Power Snatch (AK, BK, Floating)
70% 3(1+1+1)
75% 3(1+1+1)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Chest Press
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Nautilus Ab
2×20 (M)
______________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Standing Shoulder Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
Machine Dip
2×15 (M)
Lateral Raise
2×15 (M)
Machine Shoulder Press
2×15 (M)
Rolling Dumbbell Triceps Extension
2×15 (M)
Triceps Pushdown
2×15 (M)
“Compromise and tolerance are magic words. It took me 40 years to become philosophical.”
~Hedy Lamarr
