UPPER BODY
Chest Press
3×15 (M)
Wide MAG Handle Pulldown
3×15 (M)
Shoulder Press
3×15 (M)
Mid MAG Handle Row
3×15 (M)
Machine Dip
3×15 (M)
Close MAG Handle High Row
3×15 (M)
3 rounds:
15 Rope Triceps Pushdown
15 Rope Biceps Curl
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Pause Clean Pull (:02 BK)
90% 4×3
Front Squat
65% 2×5
70% 2×4
Moderate load:
Barbell Bent Row
8-8-8-8
Back Extension
3 sets (pick reps)
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 1
Close Grip Power Press
3×10 (M)
Machine Shoulder Press
3×10 (M)
Dumbbell Lateral Raise
3×10 (M)
Nautilus Multi-Triceps
3×10 (M)
Plate Raise
3×10 (M)
Machine Triceps Kickback
3×10 (M)
“It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn.”
~B. C. Forbes
