UPPER BODY
21-15-9
No rest between exercises.
Chest Press
Front Pulldown
(no rest between rounds)
21-15-9
No rest between exercises.
Shoulder Press
Seated Row
(no rest between rounds)
21-15-9
No rest between exercises.
Machine Dip
Upright Row
(no rest between rounds)
21-15-9
No rest between exercises.
Pec Deck
Rear Delt Fly
(no rest between rounds)
21-15-9
No rest between exercises.
Biceps Curl
Triceps Extension
(no rest between rounds)
_________________________
SLEDS
3 rounds:
40yd Shuttle Run
80yd Sled Push Shuttle 90/45
40yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
5 rounds:
40yd Shuttle Run
20yd Sled Push Shuttle 180/135
40yd Shuttle Run
(alternate rounds with a partner)
_________________________
WEIGHTLIFTING
Rest (Openers on Saturday)
________________________
POWERBUILDING
Cycle 1/Week 2
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Incline Tate Press
4×12 (M)
4 rounds:
12 Front Plate Raise (M)
12 Triceps Pushdown (M)
(alternate rounds with a partner)
Oblique Crunch
2 sets (pick reps)
“Man arrives as a novice at each age of his life.”
~Nicolas Chamfort
