UPPER BODY
Linear T-Bar Row
15-12-10-8-6
Chest Press
15-12-10-8-6
Pullover
15-12-10-8-6
Incline Press
15-12-10-8-6
Wide Pulldown
15-12-10-8-6
Machine Dip
15-12-10-8-6
___________________
WEIGHTLIFTING
Pause Snatch (BK)
70% 2×3
75% 3×2
Incline Press
12(L) 10(M) 8(MH) 6(MH)
Weighted DIp or Machine Dip
12(L) 10(M) 8(MH) 6(MH)
Bradford Press
12(L) 10(M) 8(MH) 6(MH)
Prone Incline Rear Delt Fly
4×12 (M)
Dumbbell Overhead Triceps Extension
4×12 (M)
_________________
POWERBUILDING
Bench Press
6 sets of 2 at 80%
Body Masters Shoulder Press
15(L) 12(M) 10(MH) 8(H) 6(H)
EZ Bar Skull Crusher
15(L) 12(M) 10(MH) 8(H) 6(H)
4 rounds:
15 Cable Fly
15 Lateral Raise
15 Machine Triceps Kickback
“The world is changing very fast. Big will not beat small anymore. It will be the fast beating the slow.”
~Rupert Murdoch
