UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Pushdown
8-12 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
_________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Grip Push Press
4×4 (moderate load)
Close Grip Bench Press
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 3×3
Lat Pulldown
12(L) 12(M) 12(MH) 12(H)
4 rounds:
12 Lateral Raise
15 Triceps Pushdown
____________________
POWERBUILDING
Cycle 1/Week 7
Close Grip Bench Press
45% 1×8
55% 1×6
65% 1×5
75% 1×3
80% 1×2
85% 1×2
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Incline Skull Crusher
8(L) 8(M) 8(MH) 8(H)
4 rounds:
10 Plate Raise
12 Overhead Triceps Extension
50 Partner Resisted Lateral Raise
“Inspiration comes of working every day.”
~Charles Baudelaire
