UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
12-15 Cable Fly
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
12-15 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Plate Circle (Lt)
12 Plate Circle (Rt)
12 Plate Side to Side
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rope Triceps Pushdown
15 Rope Biceps Curl
30 Gripper
(alternate rounds with a partner)
_____________________
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 2/Week 1
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 2×5
Machine Dip
12(L) 12(M) 12(MH) 12(H)
Seated Dumbbell Lateral Raise
4×15(M)
EZ Bar Skull Crusher
12(L) 12(M) 12(MH) 12(H)
Triceps Pushdown
4×12(M)
Overhead Triceps Extension
2x AMRAP
“There are no rewards or punishments – only consequences.”
~William Inge
