UPPER BODY
Machine Shoulder Press
8×8 (M)
(keep rest under :30)
Upright Row
8×8 (M)
(keep rest under :30)
Bench Dip
8×8 (M)
(keep rest under :30)
Plate Raise
8×8 (M)
(keep rest under :30)
Triceps Pushdown
8×8 (M)
(keep rest under :30)
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WEIGHTLIFTING
Rest
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POWERBUILDNG
Cycle 2/Week 1
Close Grip Bench Press (neutral)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Axle Bar Shoulder Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set, each week)
AMRAP 7:00
1-2-3-4-5…continue intil failure. start back at one.
Dip (or machine dip)
Arc Raise
3×12 (M)
3 rounds:
No rest between exercises
12 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
“The only sure weapon against bad ideas is better ideas.”
~Alfred Whitney Griswold
