UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
12-15 Cable Fly
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
12-15 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Plate Circle (Lt)
12 Plate Circle (Rt)
12 Plate Side to Side
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rope Triceps Pushdown
15 Rope Biceps Curl
30 Gripper
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
Power Snatch from Blocks (BK)
70% 2×3
75% 3×2
Incline Press
8(L) 8(M) 8(M) 8(M)
Weighted DIp or Machine Dip
8(L) 8(M) 8(M) 8(M)
Bradford Press
8(L) 8(M) 8(M) 8(M)
Prone Incline Rear Delt Fly
4×12 (M)
Dumbbell Overhead Triceps Extenion
4×12 (M)
_________________
POWERBUILDING
Bench Press
6 sets of 2 at 80%
Body Masters Shoulder Press
8(L) 8(M) 8(MH) 8(H) 8(H)
EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(H) 8(H)
4 rounds:
15 Cable Fly
15 Lateral Raise
15 Machine Triceps Kickback
“Space Mountain may be the oldest ride in the park, but it has the longest line.”
~Ric Flair
