UPPER BODY
4 rounds:
No Rest between exercises.
12-15 Chest Press
12-15 Wide Grip Pulldown
(alternate rounds with a partner)
4 rounds:
No Rest between exercises.
12-15 Pullover
12-15 Biceps Curl
(alternate rounds with a partner)
3 rounds:
No Rest between exercises.
12-15 Shoulder Press
12-15 Lateral Raise
12-15 Machine Dip
(alternate rounds with a partner)
3 rounds:
No Rest between exercises.
12-15 Biceps Curl
12-15 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
_____________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
1 Power Snatch + 1 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 5
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 Mult-Triceps
12(L) 12(M) 12(H)
“In my judgment, physical fitness is basic to all forms of excellence and to a strong, confident nation.”
~Robert Kennedy
