UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
________________________
WEIGHTLIFTING
Power Snatch
70% 4×2
Barbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
___________________________
POWERBUILDING
Cycle 2/Week 2
Incline Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Close Grip Bench Press
8(M) 8(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lateral Raise
4×12 (M)
Triceps Pushdown
4×15 (M)
“If there is no struggle, there is no progress.”
~Frederick Douglass
