UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Seated Row
8-12 decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Lateral Raise (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Dip
8 Tempo Biceps Curl (:04 ecc)
(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)
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 2
Machine Shoulder Press
4×12 (M)
Supinated Pulldown
4×12 (M)
Machine Dip
4×12 (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)
3 rounds:
No rest between exercises.
12 Dumbbell Triceps Kickback
12 Cable Biceps Curl
(alternate rounds with a partner)
“Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more.”
~Louis L’Amour
