UPPER BODY
Machine Incline Press
12(L) 10(M) 8(MH) 2×6(H)
Chest Press
12(L) 10(M) 8(MH) 2×6(H)
Cable Fly (high pulley)
4×15 (M)
Front Pulldown
12(L) 10(M) 8(MH) 2×6(H)
Seated Row
12(L) 10(M) 8(MH) 2×6(H)
Rear Delt Fly
4×15 (M)
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WEIGHTLIFTING
At a moderate Load:
3 Position Snatch (ground/BK/AK)
5(1+1+1)
Seated Row
12(L) 10(M) 8(MH) 6(H)
Overhead Press
12(L) 10(M) 8(MH) 6(H)
Lat Pulldown
12(L) 10(M) 8(MH) 6(H)
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)
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POWERBUILDING
Cycle 2/Week 3
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 2×5
Machine Dip
8(L) 8(M) 8(MH) 8(H)
Seated Dumbbell Lateral Raise
4×12(M)
EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Pushdown
4×12(M)
Overhead Triceps Extension
2x AMRAP
“All the great things are simple, and many can be expressed in a single word: freedom, justice, honour, duty, mercy, hope.”
~Winston Churchill
