UPPER BODY
EZ Bar Overhead Triceps Extension
10(L) 10(M) 10(MH) 10(H)
EZ Bar Biceps Curl
10(L) 10(M) 10(MH) 10(H)
Nautilus Multi-Triceps
12(L) 12(M) 12(MH) 12(H)
Nautilus Multi-Biceps
12(L) 12(M) 12(MH) 12(H)
Dynamic Fitness Triceps Kickback
3×15 (M)
Incline Dumbbell Curl
3×15 (M)
Gripper
3x 20-30 (M)
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WEIGHTLIFTING
POST TESTING DELOAD
Rest
(training resumes Saturday)
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POWERBUILDING
Cycle 1/Week 8
Bench Press
6 sets of 2 at 80%
Nautilus Mult-Biceps
12(L) 12(M) 12(H)
Nautilus Mult-Triceps
12(L) 12(M) 12(H)
3 rounds:
No rest between exercises.
15 Close Grip Cable Curl
15 Wide Grip Cable Biceps Curl
(alternate rounds with a partner)
Dynamic Fitness Triceps Kickback
3×15 (M)
“You can’t pee like a puppy if you wanna run with the big dogs.”
~Nikki Sixx
