UPPER BODY
3 rounds:
No rest between exercises:
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
8-12 Incline Press
8-12 Seated Row
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
12-15 Biceps Curl
12-15 Triceps Pushdown
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
1 Power Snatch + 1 Hang power Snatch (BK)
Close Grip Bench Press
8(L) 8(M) 5(MH) 5(H)
Weighted Dip
8(L) 8(M) 5(MH) 5(H)
Triceps Pushdown
15(L) 12(M) 10(MH) 8(H)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
_______________________
POWERBUILDING
Cycle 1/Week 3
Bench Press
6 sets of 2 at 80%
Dumbbell Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Pullover & Press
10(L) 8(M) 6(MH) 4(H)
Machine Dip
4×12 (MH)
Dumbbell Lateral Raise
“Drop Set”
Dumbbell Skull Crusher
“Drop Set”
“You can have everything in life you want, if you will just help other people get what they want.”
~Zig Ziglar
