UPPER BODY
Incline Press
6×6
(rest :20 between sets)
Pec Deck
6×6
(rest :20 between sets)
Machine Dip
6×6
(rest :20 between sets)
Pullover
6×6
(rest :20 between sets)
Rear Delt Fly
6×6
(rest :20 between sets)
Wide Grip Pulldown
6×6
(rest :20 between sets)
___________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Grip Push Press
4×4 (moderate load)
Close Grip Bench Press
70% 2×3
75% 2×3
80% 2×3
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
4 rounds:
12 Lateral Raise
15 Triceps Pushdown
___________________
POWERBUILDNG
Cycle 1/Week 9
Close Grip Bench Press
45% 1×8
55% 1×6
65% 1×5
70% 2×5
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Incline Skull Crusher
8(L) 8(M) 8(MH) 8(H)
4 rounds:
10 Plate Raise
12 Overhead Triceps Extension
50 Partner Resisted Lateral Raise
“A fool thinks himself to be wise, but a wise man knows himself to be a fool.”
~William Shakespeare
