UPPER BODY
Supinated Pulldown
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Alt Arm Dumbbell Curl (standing)
10(L) 10(M) 10(H)
Dumbbell Skull Crusher
10(L) 10(M) 10(H)
Nautilus Mult-Biceps
12(L) 12(M) 12(H)
Overhead Triceps Extension
12(L) 12(M) 12(H)
2 rounds:
15 Rope Biceps Curl
15 Rope Triceps Pushdown
30 Gripper
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WEIGHTLIFTING
Cycle 2/Week 2
Power Snatch
70% 4×3
Close Grip Bench Press
5(L) 5(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)
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POWERBUILDING
Transition Cycle
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Alt Arm Dumbbell Curl
10(L) 10(M) 10(H)
Lying Dumbbell Triceps Extension
10(L) 10(M) 10(H)
Machine Biceps Curl
12(L) 12(M) 12(H)
Overhead Triceps Extension
12(L) 12(M) 12(H)
2 rounds:
15 Rope Triceps Pushdown
15 Rope Biceps Curl
30 Gripper
“Everything has beauty, but not everyone sees it.”
~Confucius
