UPPER BODY
“Rest Pause Sets”
Incline Chest Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Machine Shoulder Press
“Rest Pause Sets”
Lat Pulldown
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Triceps Extension
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
____________________________
SLEDS
3 rounds:
40yrd Sled Pull 135/90
(rest 1:00)
40yrd Sled Pull
(rest :45)
40yrd Sled Pull
(rest :30)
40yrd Sled Pull
(rest :15)
40yrd Sled Pull
*200m recovery walk
____________________________
WEIGHTLIFTING
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Upright Row
8(L) 8(M) 8(MH) 8(H)
Dip
8(L) 8(M) 8(MH) 8(H)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Biceps Curl
8(L) 8(M) 8(MH) 8(H)
___________________________
POWERBUILDING
Preparation
Arnold Press
3×12 (M)
3 rounds:
No rest between exercises.
12 Machine Dip (M)
12 Upright Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Shoulder Press (M)
12 Lateral Raise (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Triceps Pushdown (M)
12 Machine Biceps Curl (M)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Plate Circle (M) (both directions)
12 Plate Side to Side (M) (both directions)
(alternate rounds with a partner)
“Success is the sum of small efforts – repeated day in and day out.”
~Robert Collier
