UPPER BODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
Linear T-Bar Row
8(L) 8(M) 8(MH) 8(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Nautilus Pullover
10(L) 10(M) 10(MH) 10(H)
Cybex Shoulder Press
No rest between exercises.
8 Wide Grip
8 Neutral Grip
(alternate rounds with a partner)
Lat Pulldown
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Rope Triceps Pushdown
15 Rope Cable Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
At a moderate Load:
3 Position Snatch (ground/BK/AK)
5(1+1+1)
Seated Row
4×8(M)
Overhead Press
4×8(M)
Lat Pulldown
4×8(M)
3 rounds:
8 Alternating Side & Front Raise
(8 reps each way)
EZ Bar Overhead Triceps Extension
4×12(M)
EZ Bar Biceps Curl
4×12(M)
_____________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×5
Machine Dip
3×12(M)
Seated Dumbbell Lateral Raise
3×15(M)
EZ Bar Skull Crusher
3×12(M)
Triceps Pushdown
3×12(M)
Overhead Triceps Extension
2×12(M)
“There are no secrets to success. It is the result of preparation, hard work and learning from failure.”
~Colin Powell
