UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
12-15 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
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.
15 Rope Cable Curl
15 Rope Triceps Pushdown
2-3 Wrist Roller
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
Deload
Rest
__________________
POWERBUILDNG
Bench Press
80% 6 sets of 2
Body Masters Shoulder Press
10(L) 10(M) 10(MH) 10(H)
BTN Body Masters Shoulder Press
3×15 (M)
Skull Crusher
12(L) 12(M) 12(MH) 12(H)
3 rounds:
15 Cable Fly
15 Standing Lateral Raise
15 Overhead Triceps Extension
“I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.”
~Rosa Parks
