UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Dip (machine or bar)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Rear Delt Fly
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Biceps Curl
12 triceps Extension
20-30 Gripper
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Cycle 1/Week 1
At a moderate load:
Muscle Snatch 3-3-3-3
At a moderate load:
Close Grip Bench Press 8-8-8-8
At a moderate load:
Pullover 8-8-8-8
(big stretch)
Rear Delt Fly
4×15 (M)
Side Plank Hold
2x :30 (both sides)
Ab Wheel
3 sets (pick reps)
(increase reps each week)
_________________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Reverse Grip Bench Press
8(L) 3×8(M)
Weighted Dip
3×8 (0)
Machine Shoulder Press
3×12 (M)
Rolling DB Triceps Extensions
3×8 (M)
Alt. DB Lateral Raise & DB Upright Row
3×8 (M) (both movements)
2 rounds:
12 Plate Raise (M)
12 Triceps Pushdown (M)
“Action, looks, words, steps, form the alphabet by which you may spell character.”
~Johann Kaspar Lavater
