UPPER BODY
3 rounds:
No rest between exerises.
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exerises.
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exerises.
8-12 Lateral Raise
8-12 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exerises.
8-12 Pullover
8-12 Supnated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exerises.
8-12 Multi-Biceps
8-12 Multi-Triceps
20-30 Gripper
(alternate rounds with a partner)
____________________
WEIGHTLIFTING
Pause Power Snatch (:02 in recieving position)
3-3-3-3-3
Snatch Grip Push Press
60% 4×4
Barbell Bent Row
8-8-8-8
Dumbbell Curl
12-12-12-12
H-Raise
3×15
Nautilus Ab
2×20
____________________
POWERBUILDING
Cycle 1/Week 9
Deload
Testing Next Week
Bench Press
Build to a single at 80%
Nautilus Multi-Biceps
3×12 (M)
Nautilus Multi-Triceps
3×12 (M)
“He has found his style, when he cannot do otherwise.”
~Paul Klee
