UPPER BODY
4 rounds:
No rest between exercises.
10 Chest Press
10 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Shoulder Press
10 Seated Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Machine Dip
10 Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Triceps Extension
12 Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Cycle 2/Week 1
Power Snatch
70% 4×3
Close Grip Bench Press
8(L) 8(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)
________________________________
POWERBUILDING
Cycle 3/Week 3
Reverse Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Machine Shoulder Press
3×12 (M)
Rolling DB Triceps Extensions
8(L) 8(M) 8(MH) 8(H)
Alt. DB Lateral Raise & DB Upright Row
3×12 (M) (both movements)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
“Everywhere is within walking distance if you have the time.”
~Steven Wright
