UPPER BODY
15-12-9
Chest Press
Supinate Pulldown
(no rest)
15-12-9
Overhead Press
Seated Row
(no rest)
15-12-9
Machine Pullover
Machine Biceps Curl
(no rest)
15-12-9
Pec Deck
Machine Triceps Kickback
(no rest)
21-15-9
Rope Triceps Pushdown
Rope Biceps Curl
(no rest)
____________________
WEIGHTLIFTING
Testing Saturday
Rest
____________________
POWERBUILDING
Cycle 1/Week 1
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
12(L) 12(M) 12(H)
Dumbbell Skull Crusher
12(L) 12(M) 12(H)
3 rounds:
12 Dumbbell Lateral Raise
12 Plate Raise
Triceps Pushdown
2×15 (M)
“Adversity makes men, and prosperity makes monsters.”
~Victor Hugo
