UPPER BODY
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Cable Fly
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Machine Dip
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Linear T-Bar Row
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Rear Delt Fly
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Supinated Pulldown
(use a weight that you can do for 12-15 reps.)
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WEIGHTLIFTING
Pause Snatch (BK)
70% 2×3
75% 3×2
Incline Press
10(L) 8(M) 6(MH) 4(MH)
Weighted DIp or Machine Dip
10(L) 8(M) 6(MH) 4(MH)
Bradford Press
3×8 (M)
Prone Incline Rear Delt Fly
4×12 (M)
Dumbbell Overhead Triceps Extension
4×12 (M)
______________________
POWERBUILDING
Testing
Overhead Press
1RM
Incline Press
10(L) 10(M) 10(MH) 10(H)
Lateral Raise
10(L) 10(M) 10(MH) 10(H)
Triceps Pushdown
10(L) 10(M) 10(MH) 10(H)
“What’s right isn’t always popular. What’s popular isn’t always right.”
~Howard Cosell
