UPPER Body
Supinated Pulldown
10(H) 12(MH) 14(M) 16(L)
(start with a warm-up set)
Machine Dip
10(H) 12(MH) 14(M) 16(L)
(start with a warm-up set)
Barbell Curl
10(H) 12(MH) 14(M) 16(L)
(start with a warm-up set)
Incline Skull Crusher
10(H) 12(MH) 14(M) 16(L)
(start with a warm-up set)
Cable Curl
10(H) 12(MH) 14(M) 16(L)
(start with a warm-up set)
Triceps Pushdown
10(H) 12(MH) 14(M) 16(L)
(start with a warm-up set)
______________________
WEIGHTLIFTING
At a moderate Load:
Power Snatch from Blocks (BK)
5×3
Incline Press
8(L) 8(M) 8(MH) 8(MH)
Weighted DIp or Machine Dip
8(L) 8(M) 8(MH) 8(MH)
Bradford Press
8(L) 8(M) 8(M) 8(M)
Prone Incline Rear Delt Fly
4×12 (M)
________________
POWERBUILDING
Bench Press
80% 6 sets of 2
Body Masters Shoulder Press
8(L) 8(M) 8(MH) 2×8(H)
EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 2×8(H)
4 rounds:
15 Cable Fly
15 Lateral Raise
15 Machine Triceps Kickback
“Aerodynamics are for people who can’t build engines.”
~Enzo Ferrari
