UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Machine Lateral Raise
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
____________________________
SLEDS
4 rounds:
20yd Walking Lunge
80yd Sled Pull 90/45
20yd Walking Lunge
80yd Backward Sled Drag 90/45
200yd Jog
____________________________
WEIGHTLIFTING
3 rounds:
No rest between exercises.
10 Dumbbell Chest Press (M)
10 Front Pulldown (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Dumbbell Shoulder Press (M)
10 Bent Dumbbell Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Machine Dip (M)
10 Upright Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Dumbbell Overhead Triceps Ext. (M)
10 Dumbbell Biceps Curl (M)
(alternate rounds with a partner)
Band Pull Apart
3×20
___________________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
(based on bench press 1rm)
Standing Shoulder Press
8(L) 8(M) 8(M)
Dip
3×8 (0)
Biceps Curl (you pick)
2×12 (M)
Triceps Extension (you pick)
2×12 (M)
“A good jolly is worth what you pay for it.”
~George Ade
