UPPER BODY
15-12-10-8
No rest between exercises.
Supinated Pulldown
Machine Dip
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Alt Arm Dumbbell Curl
Dumbbell Skull Crusher
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Machine Biceps Curl
Machine Triceps Pushdown
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Power Snatch
4×3 (M)
Barbell Incline Press
4×8 (M)
Seated Row
4×8 (M)
Dip
4×8 (0)
Supinated Pulldown
4×8 (M)
4 rounds:
10 Biceps Curl
10 Triceps Extension
___________________________
POWERBUILDING
Cycle 2/Week 1
Incline Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Close Grip Bench Press
8(M) 8(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lateral Raise
3×12 (M)
Triceps Pushdown
4×15 (M)
“Meanings are not determined by situations, but we determine ourselves by the meanings we give to situations.”
~Alfred Adler
