UPPER BODY
Pullover
8×8
(rest :30 or less)
Chest Press
8×8
(rest :30 or less)
Lat Pulldown
8×8
(rest :30 or less)
3 rounds:
15 Pec Deck
15 Rear Delt Fly
(rest :30 or less)
Reverse Grip Triceps Pushdown
3×20
Cable Biceps Curl
3×20
_____________________________
WEIGHTLIFTING
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Plate Raise
4×8 (M)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Seated Arc Raise
3×12 (M)
Push-up
2 sets for total reps
_____________________________
POWERBUILDING
Cycle 3/Week 3
Close Grip Bench Press
60% 5×5
(based on Bench Press 1RM)
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Incline Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Upright Row
12(L) 12(M) 12(MH) 12(H)
4 rounds:
12-15 Plate Raise
12-15 Overhead Triceps Extension
(alternate rounds with a partner)
“To make headway, improve your head.”
~B. C. Forbes
