UPPER BODY
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Pullover
“Cumulative Sets”
Biceps Curl
*Cumulative Sets”
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complet perscribed reps.
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
(movement is the priority)
3-Position Power Snatch (AK, BK, Floating)
5(1+1+1)
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
3 rounds:
15 Lateral Raise
15 Extension
Nautilus Ab
2×20
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POWERBUILDING
Cycle 3/Week 2
Blokz Bench Press
5×5 (M)
Tempo Dumbbell Shoulder Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Weighted Dip (:04 ecc)
8(0) 8(L) 8(M) 8(H)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Tempo EZ Bar Front Raise (:04 ecc)
(alternate rounds with a partner)
Tempo Skull Crusher (:04 ecc)
8(L) 8(M) 8(H)
Cable Overhead Triceps Extension
3×12 (M)
“Never complain and never explain.”
~Benjamin Disraeli
