UPPER BODY
Machine Incline Press
12(L) 10(M) 8(MH) 6(H)
Pec Deck
3×12 (M)
Machine Chest Press
12(L) 10(M) 8(MH) 6(H)
Front Pulldown
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×12 (M)
Seated Row
12(L) 10(M) 8(MH) 6(H)
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SLEDS
2 rounds:
40yd Walking Lunge
40yd Jog
40yd Sled Push 180/135
80yd Jog
80yd Sled Pull 180/135
80yd Jog
40yd Backward Sled Drag 180/135
200yd Recovery Walk
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WEIGHTLIFTING
Machine Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Seated Row
10(L) 8(M) 6(MH) 4(H)
Machine Dip
10(L) 8(M) 6(MH) 4(H)
Front Pulldown
10(L) 8(M) 6(MH) 4(H)
Overhead Triceps Extension
12(L) 10(M) 8(MH) 6(H)
Lateral Raise
3×12 (M)
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POWERBUILDING
Deload Week
Machine Shoulder Press
2×15 (L)
Lateral Raise
2×15 (L)
Machine Dip
2×15 (L)
Machine Biceps Curl
2×15 (L)
Triceps Pushdown
2×15 (L)
“You never know what you can do till you try.”
~William Cobbett
