UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
1 Wrist Roller
(alternate rounds with a partner)
____________________________
WEIGHTLIFTING
3 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Prone Scaption
Dumbbell Bench Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Machine Dip
3×12 (M)
Dumbbell Bent Row
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
Wide Grip Pulldown
3×12 (M)
___________________________
POWERBUILDING
Deload
Close Grip Bench Press
60% 5×5
(Based on Bench Press 1RM)
Standing Shoulder Press
3×8 (M)
Dip
4×8 (0)
Incline Skull Crusher
3×12 (M)
Upright Row
3×12 (M)
3 rounds:
12-15 Plate Raise
12-15 Overhead Triceps Extension
(alternate rounds with a partner)
“There is no royal road to learning; no short cut to the acquirement of any art.”
~Anthony Trollope
