UPPER BODY
Chest Press
6×6 (constant load)
(rest :10 between sets)
Seated Row
6×6 (constant load)
(rest :10 between sets)
Machine Dip
8×8 (constant load)
(rest :20 between sets)
Supinated Pulldown
8×8 (constant load)
(rest :20 between sets)
Cable Triceps Pushdown
10×10 (constant load)
(rest :30 between sets)
Cable Biceps Curl
10×10 (constant load)
(rest :30 between sets)
___________________________
WEIGHTLIFTING
Power Snatch
70% 4×3
Barbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
____________________________
POWERBUILDING
Cycle 2/Week 3
Incline Press
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 1×5
Close Grip Bench Press
8(M) 8(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lateral Raise
3×12 (M)
Triceps Pushdown
4×15 (M)
“We don’t see things as they are, we see them as we are.”
~Anais Nin
