UPPERBODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Front Pulldown
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
Pec Deck
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
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SLEDS
5 rounds:
80yd Sled Pull Shuttle 135/90
80yd Farmers Carry 70/44
(alternate rounds with a partner)
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WEIGHTLIFTING
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Bent Dumbbell Row
12(L) 10(M) 8(MH) 6(H)
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
3×15 (M)
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POWERBUILDING
Cycle 1/Week 1
Reverse Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Bradford Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set each week)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
2 rounds:
8 Rolling Dumbbell Triceps Extension (M)
8 Cross Body Hammer Curl (M)
(alternate rounds with a partner)
“The clash of ideas is the sound of freedom.”
~Lady Bird Johnson
