UPPER BODY
Supinated Pulldown
15(L) 12(M) 10(MH) 8(H) 6(Very Heavy)
Machine Dip
15(L) 12(M) 10(MH) 8(H) 6(VH)
Alt Arm Dumbbell Curl (standing)
15(L) 12(M) 10(MH) 8(H)
Dumbbell Skull Crusher
15(L) 12(M) 10(MH) 8(H)
Nautilus Mult-Biceps
15(L) 12(M) 10(H)
Overhead Triceps Extension
15(L) 12(M) 10(H)
2 rounds:
15 Rope Biceps Curl
15 Rope Triceps Pushdown
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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:
12 Lying Side Adduction (light)
12 Prone Rear Delt Fly (light)
12 Cuban Press (light)
_______________________________
POWERBUILDING
Transition Cycle
Supinated Pulldown
5×8 (M)
Machine Dip
5×8 (M)
Alt Arm Dumbbell Curl
4×10 (M)
Lying Dumbbell Triceps Extension
4×10 (M)
Machine Biceps Curl
3×12 (M)
Overhead Triceps Extension
3×12 (M)
2 rounds:
15 Rope Triceps Pushdown
15 Rope Biceps Curl
“No one has a greater asset for his business than a man’s pride in his work.”
~Hosea Ballou
