UPPER BODY
Seated Row
8×8 (M)
(keep rest under :30)
Wide Grip Pulldown
8×8 (M)
(keep rest under :30)
Nautilus Pullover
8×8 (M)
(keep rest under :30)
Incline Dumbbell Curl
8×8 (M)
(keep rest under :30)
H-Raise
8×8 (M)
(keep rest under :30)
__________________________
WEIGHTLIFTING
MEET WEEK!
Rest
__________________________
POWERBUILDING
Cycle 2/Week 3
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)
5 rounds:
No rest between exercises
12 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
“The more decisions that you are forced to make alone, the more you are aware of your freedom to choose.”
~Thornton Wilder
