UPPER BODY
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Alt-Arm Seated Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
Dumbbell Skull Crusher
10(L) 10(M) 10(MH) 10(H)
EZ Bar Curl
12(L) 12(M) 12(H)
EZ Bar Overhead Triceps Extension
12(L) 12(M) 12(H)
Cable Biceps Curl
3×15 (M)
Triceps Pushdown
3×15 (M)
________________________
WEIGHTLIFTING
Barbell Incline Press
5(L) 5(M) 5(MH) 5(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(L) 5(M) 5(MH) 5(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
___________________________
POWERBUILDING
Cycle 1/Week 1
Neutral Grip Incline Press
3×8 (M)
Dumbbell Bench Press
3×10 (M)
Dumbbell Incline Fly
3×12 (M)
Bench Dip
3×15 (M)
3 rounds:
No rest bewteen exercises.
12 Plate Raise
12 EZ Bar overhead Triceps Extension
(alternate rounds with a partner)
Seated Arc Raises
3×12 (M)
“Every block of stone has a statue inside it and it is the task of the sculptor to discover it.”
~Michelangelo
