UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Wide Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Rope Curl
12-15 Rope Pushdown
2-3 Wrist Roller
(alternate rounds with a partner)
_______________________
WEIGHTLIFTING
At a moderate Load:
Power Snatch from Blocks (BK)
5×3
Incline Press
8(L) 8(M) 8(M) 8(M)
Weighted DIp or Machine Dip
8(L) 8(M) 8(M) 8(M)
Bradford Press
8(L) 8(M) 8(M) 8(M)
Prone Incline Rear Delt Fly
4×12 (M)
Dumbbell Overhead Triceps Extension
4×12 (M)
_______________________
POWERBUILDING
Bench Press
80% 6 sets of 2
Body Masters Shoulder Press
8(L) 8(M) 8(MH) 8(MH) 8(MH)
EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(MH) 8(MH)
Cable Fly
4×15
4 rounds:
15 Lateral Raise
15 Overhead Triceps Extension
“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
~Thomas A. Edison
