UPPER BODY
3 rounds:
No rest between exercises.
8-12 Dumbbel lIncline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Triceps Pushdown
12-15 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
____________________________
WEIGHTLIFTING
3 Position Power Snatch (AK, BK, Floating)
70% 3(1+1+1)
75% 3(1+1+1)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Chest Press
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Nautilus Ab
2×20 (M)
____________________________
POWERBUILDING
Cycle 1/Week 3
Supinated Pulldown
8×8 (M)
Dip
8×8 (M)
EZ Bar Curl
8×8 (M)
Triceps Extension
8×8 (M)
2 rounds:
15 Triceps Kick Back (M)
15 Concentration Curl (M)
“I was happy in the midst of dangers and inconveniences.”
~Daniel Boone
