UPPER BODY
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Dumbbell Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Dumbbell Fly
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
__________________________
SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
_________________________
WEIGHTLIFTING
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Lateral Raise
12(L) 12(M) 12(H)
Overhead Triceps Extension
12(L) 12(M) 12(H)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Front Pulldown
12(L) 12(M) 12(H)
Rear Delt Fly
2×15 (M)
_________________________
POWERBUILDING
Deload Week
Machine Shoulder Press
3×12 (M)
Upright Row
3×12 (M)
Machine Dip
3×15 (M)
Biceps Curl
3×12 (M)
Triceps Extension
3×12 (M)
Machine Biceps Curl
2×15 (M)
“Formula for success: rise early, work hard, strike oil.”
~J. Paul Getty
