UPPER BODY
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Pullover
“Cumulative Sets”
Machine Dip
“Cumulative Sets”
Front Pulldown
*Cumulative Sets”
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complete prescribed reps.
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WEIGHTLIFTING
At a moderate load:
Power Snatch from Blocks 3-3-3-3
At a moderate load:
Snatch Sotts Press 3-3-3-3
At a moderate load:
Machine Shoulder Press 8-8-8-8
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Suitcase Carry
2x 40m (both sides)
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POWERBUILDING
Cycle 2/Week 3
Tempo Dumbbell Shoulder Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Weighted Dip (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8 Tempo EZ Bar Front Raise (:04 ecc)
8 Tempo Lateral Raise(:04 ecc)
(alternate rounds with a partner)
Tempo Skull Crusher (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Cable Overhead Triceps Extension
3×15 (M)
“Most of the time, you can beat a woman in an argument.”
~Tucker Carlson
