UPPER BODY
Chest Press
12(L) 10(M) 8(MH) 6(H)
Single-Arm Front Pulldown
12(L) 10(M) 8(MH) 6(H)
Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Single-Arm Row
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Alt-Arm Dumbbell Curl
12(L) 10(M) 8(MH) 6(H)
Dumbbell Skull Crusher
12(L) 10(M) 8(MH) 6(H)
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WEIGHTLIFTING
Power Snatch
70% 5×2
Snatch Grip Push Press
4×4 (moderate load)
Close Grip Bench Press
60% 3×8
Lat Pulldown
4×12 (moderate load)
4 rounds:
12 Lateral Raise
15 Triceps Pushdown
____________________
POWERBUILDING
Cycle 1/Week 2
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
12(L) 12(M) 12(H)
Dumbbell Skull Crusher
12(L) 12(M) 12(MH) 12(H)
3 rounds:
12 Dumbbell Lateral Raise
12 Plate Raise
Triceps Pushdown
4×15 (M)
“Behind every great man is a woman rolling her eyes.”
~Jim Carrey
