UPPERBODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Machine Dip
(alternate rounds with a partner)
Single-Arm High Row (Nautilus XPLoad)
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Rear Delt Fly
12 Seated Row
(alternate rounds with a partner)
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WEIGHTLIFTING
Cycle 2/Week 2
Power Snatch
70% 4×3
Close Grip Bench Press
8(L) 8(M) 5(MH) 5(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Dip
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Triceps Extension
12 Biceps Curl
3 rounds: (light)
12 Lying Side Adduction
12 Prone Rear Delt Fly
12 Cuban Press
_____________________________
POWERBUILDING
TESTING
Weighted Dip
Build to a 3RM
Dip (body weight)
Max Reps
PUMP
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
Triceps Pushdown
4×15 (M)
“Experience is a good school. But the fees are high.”
~Heinrich Heine
