UPPER BODY
Chest Press
“Rest Pause Sets”
Supinated Pulldown
“Rest Pause Sets”
Incline Press
“Rest Pause Sets”
T-Bar Row
“Rest Pause Sets”
Cable Fly (high pulley)
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
4 rounds:
15 Triceps Pushdown
15 Rope Biceps Curl
“Rest Pause Sets”
Choose a weight that you can do for 12 reps (fresh)
Set 1: AMRAP
(rest :20)
Set 2: AMRAP
(rest :20)
Set 3: AMRAP
____________________
WEIGHTLIFTING
Pause Snatch (BK)
70% 6×2
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
TESTING NEXT WEEK
Bench Press
6 sets of 2 80%
Body Masters Shoulder Press
4×8 (M)
EZ Bar Skull Crusher
4×8 (M)
3 rounds:
15 Cable Fly
15 Lateral Raise
15 Machine Triceps Kickback
“Honor lies in honest toil.”
~Grover Cleveland
