UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Overhead Press
8 Tempo Pullover (:04 ecc)
8-12 Plate Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Machine Triceps Kickback
20-30 Gripper
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
Pause Power Snatch (BK)
65% 2×3
75% 3×2
Snatch Grip Push Press
Build to a heavy single.
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Overhead Triceps Extension
4×12 (M)
_____________________
POWERBUILDING
Close Grip Power Press
10(L) 10(M) 10(H)
Cybex Shoulder Press
10(L) 10(M) 10(H)
Machine Triceps Kickback
3×15 (M)
Dumbbell Lateral Raise
3×15 (M)
Icarian Overhead Triceps Extension
3×15 (M)
Icarian Standing Lateral Raise
2×20 (M)
Rope Triceps Pushdown
2×20 (M)
“It’s better to burn out, than to fade away.”
~Neil Young
