UPPERBODY
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Biceps Curl
12-15 Triceps Pushdown
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
Testing Saturday
Rest
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POWERBUILDING
Cycle 5/Week 1
Close Grip Blokz Bench Press
5×5 (M)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Skull Crusher
8(L) 8(M) 8 (MH) 8(H)
Lateral Raise
4×12 (M)
4 rounds:
No rest between exerises.
12 Plate Raise
12 Overhead Triceps Extension
(alternate rounds with a partner)
“Quality is never an accident. It is always the result of intelligent effort.”
~John Ruskin
