UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Seated Row
8-12 Pec Deck
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
8-12 Machine Dip
8-12 Biceps Curl
8-12 Triceps Extension
(alternate rounds with a partner)
______________________
SLEDS
3 rounds:
40yrd Sled Push 135/90
(rest 1:00)
40yrd Sled Push
(rest :45)
40yrd Sled Push
(rest :30)
40yrd Sled Push
(rest :15)
40yrd Sled Push
*200m recovery walk
____________________
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)
_____________________
POWERBUILDING
Cycle 1/Week 2
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)
3 rounds:
No rest between exercises.
8 Rolling Dumbbell Triceps Extension (M)
8 Cross Body Hammer Curl (M)
(alternate rounds with a partner)
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
~Albert Pike
