UPPER BODY
HQ Line Chest Press
10(L) 10(M) 10(MH) 10(H)
Linear T-Bar Row
10(L) 10(M) 10(MH) 10(H)
2 rounds:
No rest between exercises.
15 Hammer Strength Wide Chest
15 Cybex Row (pronated)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Body Matsres Shoulder Press
10 Neutral Grip Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Icarian Standing Lateral Raise
15 Cable Fly
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
15 Rope Biceps Curl
(alternate rounds with a partner)
_________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Snatch Grip Push Press
70% 4×4
Pullover
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
4 rounds:
No rest between exrecises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
_______________________
POWERBUILDING
Cycle 1/Week 7
Close Grip Bench Press
50% 1×3
60% 1×3
70% 1×3
65% 1×3
55% 1×3
(based on Bench Press 1RM)
Barbell Shoulder Press
8(L) 8(M) 1(MH) 8(H)
EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Seated Dumbbell Lateral Raise
4×12(M)
Overhead Triceps Extension
4×15(M)
“Accept the challenges so that you can feel the exhilaration of victory.”
~George S. Patton
