UPPER BODY
Incline Chest Press
15(L) 12(M) 10(MH) 8(H)
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Chest Press
15(L) 12(M) 10(MH) 8(H)
Low Row
15(L) 12(M) 10(MH) 8(H)
4 rounds:
12-15 Pec Deck
12-15 Rear Delt Fly
(altarenate rounds with a partner)
4 rounds:
12-15 Bisolator
12-15 Machine Kickback
(altarenate rounds with a partner)
Wrist Roller
3 sets of 2 complete rolls
_____________________
WEIGHTLIFTING
At a moderate load:
Floating Power Snatch
3-3-3-2-2-2
Strict Press
4×8 (M)
Lat Pulldown
4×10 (M)
Lateral Raise
4×12 (M)
Rear Delt Fly
4×15 (M)
Overhead Triceps Extension
4×15 (M)
_____________________
POWERBUILDING
Close Grip Bench
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 5-10lbs a week, over 5 weeks)
Overhead Press
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 5-10lbs a week, over 5 weeks)
Pec Deck
4×12 (M)
EZ Bar Skull Crusher
4×15 (M)
Machine Lateral Raise
4×15 (M)
Triceps Pushdown
4×20 (M)
“As a small businessperson, you have no greater leverage than the truth.”
~John Greenleaf Whittier
