UPPER BODY
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Biceps Curl
“Cumulative Sets”
Triceps Pushdown
*Cumulative Sets
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complet perscribed reps.
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WEIGHTLIFTING
Cycle 1/Week 3
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)
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POWERBUILDING
Cycle 3/Week 2
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
3×12 (M) (both movements)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott
