UPPER BODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Lat Pulldown
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Triceps Extension
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
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WEIGHTLIFTING
At a moderate load:
Power Snatch 3-3-3-3
At a moderate load:
Jerk in Split 3-3-3-3
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
4 rounds:
12 Plate Raise
12 Triceps Pushdown
Lateral Raise 4×15
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POWERBUILDING
Cycle 5/ Week 2
Close Grip Blokz Bench Press
5×5 (M)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Skull Crusher
8(L) 8(M) 8 (MH) 8(H)
Lateral Raise
4×12 (M)
4 rounds:
No rest between exerises.
12 Plate Raise
12 Overhead Triceps Extension
(alternate rounds with a partner)
“We cannot teach people anything; we can only help them discover it within themselves.”
~Galileo Galilei
