Thursday 4/6/23

UPPER BODY 
15-12-10-8
No Rest between exercises.

Incline Press 
Front Pulldown 
(alternate rounds with a partner) 

Chest Press
15(L) 12(M) 10(MH) 8(H) 

15-12-10-8
No Rest between exercises.

Decline Press 
Low Row 
(alternate rounds with a partner) 

Pullover 
15(L) 12(M) 10(MH) 8(H) 

15-12-10-8
No Rest between exercises.

Machine Dip 
Biceps Curl 
(alternate rounds with a partner) 

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WEIGHTLIFTING 
Building to Openers Saturday
Rest 

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POWERBUILDING
Cycle 1/Week 4 (deload) 
Tempo Dumbbell Shoulder Press (:04 ecc)

3×8 (M) 

Tempo Dip (:04 ecc) 
3×8 (0) 

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) 
3×8 (M) 

Cable Overhead Triceps Extension 
3×15 (M) 

“Science is the knowledge of consequences, and dependence of one fact upon another.”
~Thomas Hobbes

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