UPPER BODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Pullover
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Lateral Raise
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Triceps Extension
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :20)
Set 2: AMRAP
(rest :20)
Set 3: AMRAP
(constant load for all three sets)
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WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
Snatch Sotts Press
8(L) 5(M) 3(MH) 3(H)
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Suitcase Carry
3x 40m (both sides)
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POWERBUILDING
Cycle 3/Week 2
Barbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
4 rounds:
12 Plate Raise
12 Cable Overhead Triceps Extension
“The best way to predict the future is to invent it.”
~Alan Kay
