UPPER BODY
Machine Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Supinated Pulldown
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
EZ Bar Curl
10(L) 8(M) 6(H) 15(MH)
EZ Bar Skull Crusher
10(L) 8(M) 6(H) 15(MH)
Lateral Raise
4×12 (M)
4 rounds:
No rest between exercises
12 Cable Biceps Curl
15 Cable Triceps Pushdown
(alternate rounds with a partner)
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WEIGHTLIFTING
Rest
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POWERBUILDING
Deload Week
Close Grip Bench Press (neutral)
3×8 (M)
Axle Bar Shoulder Press
3×8 (M)
AMRAP 7:00
1-2-3-4-5…continue intil failure. start back at one.
DIp (or machine dip)
Seated Arc Raise
3×12 (M)
3 rounds:
No rest between exercises
12 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
“Less is more.”
~Ludwig Mies van der Rohe
