GYM CLOSED FOR THANKSGIVING
UPPER BODY
3 rounds:
No rest between exercises
8-12 Shoulder Press
8-12 Pullover
8-12 Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises
8-12 Lat Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises
8-12 Dumbbell Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises
12-15 Triceps Extension
12-15 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Biceps Curl
12 Machine Triceps Extension
(alternate rounds with a partner)
_____________________________
WEIGHTLIFTING
Cycle 1/Week 2
At a moderate load:
Muscle Snatch 3-3-3-3
At a moderate load:
Close Grip Bench Press 8-8-8-8
At a moderate load:
Pullover 8-8-8-8
(big stretch)
Rear Delt Fly
4×15 (M)
Side Plank Hold
2x :30 (both sides)
Ab Wheel
3 sets (pick reps)
(increase reps each week)
______________________________
POWERBUILDING
Cycle 3/Week 1
Reverse Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Machine Shoulder Press
3×12 (M)
Rolling DB Triceps Extensions
8(L) 8(M) 8(MH) 8(H)
Alt. DB Lateral Raise & DB Upright Row
3×10 (M) (both movements)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
“The man who has won millions at the cost of his conscience is a failure.”
~B. C. Forbes
