UPPER BODY
4 rounds:
No rest between exercises.
8 Chest Press
10 EZ Bar Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Pullover
12 Bench Dip (add weight)
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Machine Shoulder Press
10 Alt Arm Seated Dumbbell Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
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WEIGHTLIFTING
Barbell Incline Press
8(L) 5(M) 3(MH) 3(H)
Supinated Pulldown
12(L) 10(M) 8(MH) 6(H)
Weighted Dip
8(L) 5(M) 3(MH) 3(H)
Barbell Biceps Curl
12(L) 10(M) 8(MH) 6(H)
Overhead Triceps Extension
12(L) 10(M) 8(MH) 6(H)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
_____________________________
POWERBUILDING
Cycle 1/Week 3
Neutral Grip Incline Press
4×8 (M)
Dumbbell Bench Press
4×10 (M)
Dumbbell Incline Fly
4×12 (M)
Bench Dip
4×15 (M)
4 rounds:
No rest bewteen exercises.
12 Plate Raise
12 EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
Seated Arc Raise
3×12 (M)
“Education is what survives when what has been learned has been forgotten.”
~B. F. Skinner
