UPPERBODY
3 rounds:
No rest between exercises.
8-12 Decline Chest Press
8 Tempo Pec Deck (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
8 Tempo Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 ShoulderPress
8 Tempo Lateral Raise (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Lat Pulldown
8 Tempo Biceps Curl (:04 ecc)
(alternate rounds with a partner)
Overhead Triceps Extension
4×15 (M)
(rest :30 between sets)
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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)
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POWERBUILDING
Cycle 2/Week 1
Standing Shoulder Press
50% 1×10
60% 1×8
70% 1×6
3 rounds:
12 Machine Shoulder Press
15 Lateral Raise
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over andback is one)
(alternate rounds with a partner)
Rolling Dumbbell Triceps Extension
4×12 (M)
Triceps Pushdown
4×12 (M)
“Excellence is to do a common thing in an uncommon way.”
~Booker T. Washington
