UPPER BODY
“Drop Sets”
Chest Press
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Lat Pulldown
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Shoulder Press
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Seated Row
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Machine Dip
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Biceps Curl
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Triceps Pushdown
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Choose a weight that allows 12-15 reps (fresh)
Set 1: AMRAP
(reduce weight by 20%)
Set 2: AMRAP
(reduce weight by 20%)
Set 3: AMRAP
(reduce weight by 20%)
Set 4: AMRAP
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WEIGHTLIFTING
At a moderate load:
Power Snatch 3-3-3-3
At a moderate load:
Jerk in Split 3-3-3-3
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
4 rounds:
12 Plate Raise
12 Triceps Pushdown
Lateral Raise 4×15
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POWERBUILDING
Cycle 5/Week 3
Close Grip Blokz Bench Press
5×5 (M)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Skull Crusher
8(L) 8(M) 8 (MH) 8(H)
Lateral Raise
4×12 (M)
4 rounds:
No rest between exercises.
12 Plate Raise
12 Overhead Triceps Extension
(alternate rounds with a partner)
“If you make listening and observation your occupation you will gain much more than you can by talk.”
~Robert Baden-Powell
