UPPER BODY
10-12-14-16 (decreasing load)
No rest between exercises.
Chest Press
Pec Deck
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Cable Seated Row
Rear Delt Fly
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
Lateral Raise
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Spinated Lat Pulldown
Biceps Curl
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Machine Dip
Overhead Triceps Extension
(alternate rounds with a partner)
______________________________-
WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
(movement is the priority)
3-Position Power Snatch (AK, BK, Floating)
5(1+1+1)
Dumbbell Incline Press
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
Overhead Triceps Extension
10(L) 8(M) 6(H) 15(MH)
Weighted Plank Hold
2x :30 (MH)
______________________________
POWERBUILDING
Cycle 4/Week 4 (deload)
Close Grip Blokz Bench Press
5×5 (M)
Dip
4×8 (0)
Skull Crusher
8(L) 3×8 (M)
Lateral Raise
3×15 (M)
3 rounds:
No rest between exerises.
12 Plate Raise
12 Overhead Triceps Extension
(alternate rounds with a partner)
“Hold fast to dreams, for if dreams die, life is a broken-winged bird that cannot fly.”
~Langston Hughes
