UPPER BODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12-15 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
8 rounds:
No rest between exercises.
8 Machine Triceps Kickback
8 EZ Bar Curl
(rest :30 or less)
Machine Lateral Raise
8×8 (M)
(rest :10 between sets)
____________________
WEIGHTLIFTING
Pause Power Snatch (:02 BK)
3-3-2-2-2
Snatch Grip Push Press
70% 4×4
Barbell Bent Row
5(VL) 5(L) 5(M) 5(MH) 5(H)
Dumbbell Curl
12(L) 10(M) 8(MH) 6(H)
H-Raise
3×15 (M)
Nautilus Ab
2×20 (M)
___________________
POWERBUILDING
Cycle 1/Week 6
Bench Press
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 1×5
Single-Arm Seated Row
6(L) 6(M) 6(MH) 6(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
3×12 (M)
Rear Delt Fly
4×15 (M)
