UPPER BODY
“Countdown Sets”
Chest Press
“Countdown Sets”
Front Pulldown
“Countdown Sets”
Shoulder Press
“Countdown Sets”
Seated Row
“Countdown Sets”
Seated Dip
“Countdown Sets”
Upright Row
“Countdown Sets”
Choose a weight that you can do for 15 reps (fresh).
Set 1: 10 Reps
:10 Rest
Set 2: 9 Reps
:09 Rest
Set 3: 8 Reps
:08 Rest
Continue to 1 rep….
_________________________
WEIGHTLIFTING
MEET WEEK!
Rest
___________________________
POWERBUILDING
Cycle 2/Week 2
Reverse Grip Bench Press
3×8 (M)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Dip (body weight)
4 sets for total reps
EZ Bar Front Raise
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
Triceps Pushdown
3×15 (M)
“Silent gratitude isn’t much use to anyone.”
~Gertrude Stein
