UPPER BODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Front Pulldown
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
Pec Deck
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh)
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
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SLEDS
3 rounds:
40yrd Sled Push 135/90
(rest 1:00)
40yrd Sled Push
(rest :45)
40yrd Sled Push
(rest :30)
40yrd Sled Push
(rest :15)
40yrd Sled Push
*200m recovery walk
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WEIGHTLIFTING
3 rounds:
No rest between exercises.
12 Dumbbell Chest Press (M)
12 Front Pulldown (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Dumbbell Shoulder Press (M)
12 Bent Dumbbell Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Dip (M)
12 Upright Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Dumbbell Overhead Triceps Ext. (M)
12 Dumbbell Biceps Curl (M)
(alternate rounds with a partner)
Band Pull Apart
3×20
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POWERBUILDING
Cycle 2/Week 3
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
70% 1×5
(based on bench press 1rm)
Upright row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
*follow each set with 10 EZ Bar Biceps Curl.
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
3 rounds:
10 EZ Bar Front Raise (supinated) (M)
10 EZ Bar Overhead Press (supinated) (M)
(alternate rounds with a partner)
Machine Biceps Curl
15(L) 12(M) 10(MH)
“All the art of living lies in a fine mingling of letting go and holding on.”
~Havelock Ellis
