UPPER BODY
Alt-Arm Seated Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Dumbbell Skull Crusher
8(L) 8(M) 8(MH) 8(H)
EZ Bar Biceps Curl
10(L) 10(M) 10(MH) 10(H)
EZ Bar Overhead Triceps Extension
10(L) 10(M) 10(MH) 10(H)
Machine Biceps Curl
12(L) 12(M) 12(MH) 12(H)
Machine Triceps Pushdown
12(L) 12(M) 12(MH) 12(H)
Gripper
30(L) 30(M) 30(H)
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WEIGHTLIFTING
Barbell Incline Press
5(L) 5(M) 5(MH) 5(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(L) 5(M) 5(MH) 5(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
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POWERBUILDING
Cycle 1/Week 2
Neutral Grip Incline Press
4×8 (M)
Dumbbell Bench Press
4×10 (M)
Dumbbell Incline Fly
4×12 (M)
Bench Dip
4×15 (M)
3 rounds:
No rest bewteen exercises.
12 Plate Raise
12 EZ Bar overhead Triceps Extension
(alternate rounds with a partner)
Seated Arc Raises
3×12 (M)
“The true measure of a man is how he treats someone who can do him absolutely no good.”
~Samuel Johnson
