UPPER BODY
12-10-8-6
No rest between exercises.
Chest Press
T-Bar Row
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Machine Dip
Wide Pulldown
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Machine Shoulder Press
Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Rope Biceps Curl
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
Power Snatch from Blocks (BK)
70% 2×3
75% 3×2
Incline Press
8(L) 8(M) 8(MH) 8(MH)
Weighted DIp
8(L) 8(M) 8(MH) 8(MH)
Bradford Press
8(L) 8(M) 8(MH) 8(MH)
Prone Incline Rear Delt Fly
4×12 (M)
Dumbbell Overhead Triceps Extension
4×12 (M)
_________________
POWERBUILDING
Bench Press
6 sets of 2 at 80%
Body Masters Shoulder Press
8(L) 8(M) 8(MH) 8(H) 8(VH)
EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(H) 8(VH)
4 rounds:
15 Cable Fly
15 Lateral Raise
15 Machine Triceps Kickback
“The secret is to work less as individuals and more as a team. As a coach, I play not my eleven best, but my best eleven.”
~Knute Rockne
