UPPER BODY
Incline Press
15(L) 12(M) 10(MH) 8(H)
Single-Arm Front Pulldown
8(L) 8(M) 8(H)
Chest Press
15(L) 12(M) 10(MH) 8(H)
Single-Arm Row
8(L) 8(M) 8(H)
Decline Press
15(L) 12(M) 10(MH) 8(H)
Single-Arm Low Row
8(L) 8(M) 8(H)
3 rounds:
15 Cable Triceps Pushdown
15 Cable Biceps Curl
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WEIGHTLIFTING
Power Snatch
70% 4×2
Jerk in Split
3(L) 3(M) 3(MH) 3(H)
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
4 rounds:
12 Plate Raise
12 Triceps Pushdown
Lateral Raise 4×15
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POWERBUILDING
Cycle 1/Week 3
Machine Shoulder Press
5×10 (M)
Supinated Lat Pulldown
5×10 (M)
Machine Dip
5×10 (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)
Dumbbell Triceps Kickback
4×10 (M)
