UPPER BODY
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
5 rounds:
No rest between exercises.
12 Machine Dip
12 Machine Biceps Curl
(alternate rounds with a partner)
5 rounds:
No rest between exercises.
12 Supinated Front Pulldown
12 Machine Triceps Extension
(alternate rounds with a partner)
2 rounds:
15 Pec Deck
15 Rear Delt Fly
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SLEDS
5 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
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WEIGHTLIFTING
12-10-8-6
No rest between exercises.
Dumbbell Chest Press
Front Pulldown
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Dumbbell Shoulder Press
Bent Dumbbell Row
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Machine Dip
Upright Row
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Dumbbell Overhead Triceps Ext.
Dumbbell Biceps Curl
(alternate rounds with a partner)
Band Pull Apart
3×20
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Close Grip Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×3
Standing Shoulder Press
8(Bar) 8(L) 8(M) 8(MH)
Weighted Dip
5(0) 5(L) 5(M)
Cross Body Hammer Curl
10(L) 8(M) 6(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH)
“Chaos was the law of nature; Order was the dream of man.”
~Henry Adams
