UPPER BODY
Incline Press
15(L) 12(M) 10(MH) 8(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
Chest Press
15(L) 12(M) 10(MH) 8(H)
Supinated Pulldown
15(L) 12(M) 10(MH) 8(H)
Cable Fly
4×15 (M)
Rear Delt Fly
4×15 (M)
Rope Biceps Curl
4×15 (M)
______________________
WEIGHTLIFTING
At a moderate load:
Floating Power Snatch
3-3-3-2-2-2
Strict Press
4×8 (M)
Lat Pulldown
4×10 (M)
Lateral Raise
4×12 (M)
Rear Delt Fly
4×15 (M)
Overhead Triceps Extension
4×15 (M)
_____________________
POWERBUILDING
Close Grip Bench
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 10lbs a week, over 5 weeks)
Overhead Press
8(L) 8(M) 1(MH) 2×8(H)
(increase heavy set by 10lbs a week, over 5 weeks)
Pec Deck
4×12 (M)
EZ Bar Skull Crusher
4×15 (M)
Machine Lateral Raise
4×15 (M)
Triceps Pushdown
4×15 (M)
“Facing it, always facing it, that’s the way to get through. Face it.”
~Joseph Conrad
