UPPER BODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
Alternating DB Lateral Raise & DB Upright Row
3×8 (both exercises)
2 rounds:
Biceps Curl 21’s
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WEIGHTLIFTING
Post Meet Week
Rest
-or-
Close Grip Bench Press
4×8 (focus in movement)
Supinated Pulldown
4×8 (focus in movement)
Machine Dip
3×12 (M)
Cable Seated Row
3×12 (M)
Alternating Lateral Raise & Front Raise
3×8 (both movements)
Overhead Triceps Extension
3×12 (M)
Biceps Curl
3×12 (M)
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POWERBUILDING
Cycle 2/Week 3
Reverse Grip Bench Press
3×8 (M)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Dip (body weight)
4 sets for total reps
EZ Bar Front Raise
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
3 rounds:
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
Triceps Pushdown
3×15 (M)
“He doesn’t know the meaning of the word fear, but then again he doesn’t know the meaning of most words.”
~Bobby Bowden
