UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Dip
8-12 Biceps Curl
(alternate rounds with a partner)
Face Pull
3×15 (M)
_____________________________
WEIGHTLIFTING
Meet Saturday, April 15th
Rest
____________________________
POWERBUILDING
Cycle 2/Week 1
Tempo Dumbbell Shoulder Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Weighted Dip (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo EZ Bar Front Raise (:04 ecc)
8 Tempo Lateral Raise(:04 ecc)
(alternate rounds with a partner)
Tempo Skull Crusher (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Cable Overhead Triceps Extension
3×15 (M)
“Life is about learning; when you stop learning, you die.”
~Tom Clancy
