UPPER BODY
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
12-15 Pec Deck
15-20 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
12-15 Rear Delt Fly
15-20 Cable Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Machine Lateral Raise
15-20 Cable Front Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Nautilus Multi-Biceps
12-15 Machine Triceps Kickback
20-30 Gripper
(alternate rounds with a partner)
____________________
WEIGHTLIFTING
At a moderate load:
Floating Power Snatch
3-3-3-2-2-2
Strict Press
4×8 (M)
Lat Pulldown
4×10 (M)
Lateral Raise
4×12 (M)
Rear Delt Fly
4×15 (M)
Overhead Triceps Extension
4×15 (M)
_____________________
POWERBUILDING
Close Grip Bench
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 10lbs a week, over 5 weeks)
Overhead Press
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 10lbs a week, over 5 weeks)
Pec Deck
4×12 (M)
EZ Bar Skull Crusher
4×15 (M)
Machine Lateral Raise
4×15 (M)
Triceps Pushdown
4×15 (M)
“Forever is composed of nows.”
~Emily Dickinson
