UPPER BODY
Incline Chest Press
12(L) 10(M) 8(MH) 6(H)
High Row
12(L) 10(M) 8(MH) 6(H)
Chest Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Pullover
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Rope Triceps Pushdown
12-15 Rope Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
Snatch Grip Push Press
4×4 (moderate load)
Close Grip Bench Press
60% 1×8
70% 1×8
65% 1×8
Lat Pulldown
4×12 (moderate load)
4 rounds:
12 Lateral Raise
15 Triceps Pushdown
_____________________
POWERBUILDING
Cycle 1/Week 4
Close Grip Bench Press
45% 1×8
55% 1×5
65% 1×5
70% 3×5
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
4 rounds:
10 Plate Raise
12 Overhead Triceps Extension
50 Partner Resisted Lateral Raise
“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.”
~William Jennings Bryan
