UPPERBODY
Chest Press
6×6 (rest :10 between sets)
Seated Row
6×6 (rest :10 between sets)
3 rounds:
No rest between exercises.
10 Upright Row
10 Overhead Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Reverse Grip Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Hammer Strength Preacher Curl
(alternate rounds with a partner)
______________
WEIGHTLIFTING
At a moderate load:
Every 1:00 for 10:00
2 Power Snatch
Snatch Grip Push Press
5-5-5-5
Pullover
8-8-8-8
Lat Pulldown
8-8-8-8
Lateral Raise
3×15
Triceps Pushdown
3×15
_________________
POWERBUILDING
Cycle 1/Week 6
Close Grip Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
(based on Bench Press 1RM)
Body Masters Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Dip
4 sets for total reps
Seated Dumbbell Lateral Raise
4×15(M)
Single-Arm Rope Triceps Pushdown
4×15(M)
“Some are born great, some achieve greatness, and some have greatness thrust upon them.”
~William Shakespeare
