UPPER BODY
Complete with as little rest as possible:
50 Chest Press
(select a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Cable Fly
Complete with as little rest as possible:
50 Machine Dip
Complete with as little rest as possible:
50 Seated Row
Complete with as little rest as possible:
50 Rear Delt Fly
Complete with as little rest as possible:
50 Supinated Pulldown
____________________
WEIGHTLIFTING
TESTING SATURDAY
REST
___________________
POWERBUILDING
Cycle 1/Week 3
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×8
Chest Press
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Alt-Lateral Raise Raise & Front Raise
3×8(M) (8 reps on each exercise)
Machine Triceps Kickback
10(L) 10(M) 10(MH) 10(H)
Overhead Triceps Extension
10(L) 10(M) 10(MH) 10(H)
Reverse Grip Triceps Pushdown
2x AMRAP
“I don’t pretend to be captain weird. I just do what I do.”
~Johnny Depp
