UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Overhead Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Face Pull
12-15 Pec Deck
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Biceps Curl
12-15 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
Rest
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POWERBUILDING
Cycle 1/Week 8
Bench Press
Build to 1RM
Weighted Dip
Build to 5RM
“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus
