UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Machine Dip
(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 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
2 Wrist Roller
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Grip Push Press
4×4 (moderate load)
Close Grip Bench Press
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 3×3
Lat Pulldown
4×12 (moderate load)
4 rounds:
12 Lateral Raise
15 Triceps Pushdown
___________________
POWERBUILDING
Cycle 1/Week 6
Close Grip Bench Press
45% 1×8
55% 1×6
65% 1×5
70% 1×3
75% 1×3
80% 1×3
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
4 rounds:
10 Plate Raise
12 Overhead Triceps Extension
50 Partner Resisted Lateral Raise
“It is only necessary to have courage, for strength without self-confidence is useless.”
~Giacomo Casanova
