UPPER BODY
5 rounds:
No rest between exercises.
10 Machine Dip
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 Dumbbell Skull Crusher
12 Seated Hammer Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 EZ Bar Overhead Triceps Extension
15 Nauttilus Multi-Biceps
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Reverse Grip Triceps Pushdown
20 Close Grip Triceps Pushdown
(alternate rounds with a partner)
2 rounds:
Cable Biceps Curl 21’s
(alternate rounds with a partner)
_______________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
1 Power Snatch + 2 Hang power Snatch (BK)
Close Grip Bench Press
8(L) 5(M) 3(MH) 3(H)
Weighted Dip
8(L) 5(M) 3(MH) 3(H)
Triceps Pushdown
15(L) 12(M) 10(MH) 8(H)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
_________________________
POWERBUILDING
Cycle 1/Week 4
Bench Press
6 sets of 2 at 80%
Barbell Pullover
8(L) 8(M) 8(MH) 8(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Barbell Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Nautilus Mult-Biceps
12(L) 12(M) 12(H)
Nautilus Multi-Triceps
12(L) 12(M) 12(H)
“Don’t judge each day by the harvest you reap but by the seeds that you plant.”
~Robert Louis Stevenson
