UPPER BODY
4 rounds:
No rest between exercises.
8-12 Machine Dip
8-12 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8-12 EZ Bar Curl
8-12 EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 DB Hammer Curl
8-12 DB Skull Crusher
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Cable Curl
12-15 Triceps Pushdown
(alternate rounds with a partner)
Gripper
3x 20-30
________________________
WEIGHTLIFTING
REST
_______________________
POWERBUILDING
Cycle 1/Week 7
Bench Press
70% 1×5
80% 1×5
90% 1×5
85% 1×5
75% 1×5
Single-Arm Seated Row
6(L) 6(M) 6(MH) 6(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
3×12 (M)
Rear Delt Fly
4×15 (M)
“Try to leave the Earth a better place than when you arrived.”
~Sidney Sheldon
