Gym Closed for Thanksgiving!
UPPERBODY
15-12-10-8
No rest between exercises
Chest Press
Lat Pulldown
(alternate rounds with a partner)
15-12-10-8
No rest between exercises
Shoulder Press
Seated Row
(alternate rounds with a partner)
15-12-10-8
No rest between exercises
Machine Dip
Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Plate Raise
15 Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 riceps Pushdown
(alternate rounds with a partner)
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WEIGHTLIFTING
Testing this Saturday
Rest
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POWERBUILDING
Cycle 2/Week 2
Standing Shoulder Press
50% 1×12
60% 1×10
70% 1×8
3 rounds:
No rest between exercises.
12 Machine Shoulder Press
15 Lateral Raise
12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
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)
“Everything has been said before, but since nobody listens we have to keep going back and beginning all over again.”
~Andre Gide
