UPPER BODY
Single-Arm Seated Row
12(L) 10(M) 8(MH) 6(H)
Supinated Pulldown
12(L) 10(M) 8(MH) 6(H)
Linear T-Bar Row
12(L) 10(M) 8(MH) 6(H)
Behind the Neck Pulldown
3×12 (M)
Rear Delt Fly
3×15 (M)
Cable Biceps Curl
4×15 (M)
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WEIGHTLIFTING
Pause Snatch (BK)
70% 2×3
75% 3×2
Incline Press
10(L) 8(M) 6(MH) 4(MH)
Weighted DIp or Machine Dip
10(L) 8(M) 6(MH) 4(MH)
Prone Incline Rear Delt Fly
4×12 (M)
Dumbbell Overhead Triceps Extension
4×12 (M)
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POWERBUILDING
Cycle 1/Week 1
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
60% 3×8
Chest Press
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Alt-Lateral Raise Raise & Front Raise
3×8(M) (8 reps on each exercise)
Machine Triceps Kickback
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Overhead Triceps Extension
12(L) 12(M) 12(MH) 12(H)
(increase weight of final set weekly)
Reverse Grip Triceps Pushdown
2x AMRAP
“Never believe anything in politics until it has been officially denied.”
~Otto von Bismarck
