UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Plate Raise
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Biceps Curl
30 Gripper
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Power Snatch
3(L) 3(M) 3(MH) 3(H)
Jerk in Split
3(L) 3(M) 3(MH) 3(H)
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
4 rounds:
12 Plate Raise
12 Triceps Pushdown
Lateral Raise 4×15
_________________________
POWERBUILDING
Cycle 1/Week 1
Machine Shoulder Press
3×15 (M)
Lat Pulldown
3×15 (M)
Machine Dip
3×15 (M)
3 rounds:
No rest between exercises.
12 Plate Circles (both directions)
12 Plate Side to Side
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Rolling Dumbbell Triceps Extension
12 Alt. Arm Dumbbell Curl
(alternate rounds with a partner)
Dumbbell Triceps Kickback
3×15 (M)
“You must pay the price if you wish to secure the blessing.”
~Andrew Jackson
