UPPER BODY
Chest Press
8×8 (M)
(keep rest under :30)
Pec Deck
8×8 (M)
(keep rest under :30)
Machine Dip
8×8 (M)
(keep rest under :30)
EZ Bar Biceps Curl
8×8 (M)
(keep rest under :30)
Cable Biceps Curl
8×8 (M)
(keep rest under :30)
___________________________
WEIGHTLIFTING
REST
Openers on Saturday
___________________________
POWERBUILDING
Cycle 2/Week 2
Close Grip Bench Press (neutral)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Axle Bar Shoulder Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set, each week)
AMRAP 7:00
1-2-3-4-5…continue intil failure. start back at one.
Dip or Machine Dip
Arc Raise
3×12 (M)
4 rounds:
No rest between exercises
12 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
“The art of life is to know how to enjoy a little and to endure very much.”
~William Hazlitt
