UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
12-15 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
12-15 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Overhead Press
8-12 Pullover
8-12 Plate Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Machine Triceps Kickback
20-30 Gripper
(alternate rounds with a partner)
_____________________
WEIGHTLIFTING
Pause Power Snatch (BK)
60% 2×2
65% 2×2
70% 2×2
Snatch Grip Push Press
70% 4×4
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Overhead Triceps Extension
4×12 (M)
_____________________
POWERBUILDING
Close Grip Power Press
12(L) 12(M) 12(H)
Cybex Shoulder Press
12(L) 12(M) 12(H)
Machine Triceps Kickback
3×15 (M)
Dumbbell Lateral Raise
3×15 (M)
Icarian Overhead Triceps Extension
3×15 (M)
Icarian Standing Lateral Raise
2×20 (M)
Rope Triceps Pushdown
2×20 (M)
“With every deed you are sowing a seed, though the harvest you may not see.”
~Ella Wheeler Wilcox
