UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Rasie
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
4 rounds:
40yd Sled Push 135/90
40yd Sled Pull 135/90
40yd Backwards Drag 135/90
200yd Recovery jog
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WEIGHTLIFTING
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
3 rounds:
12 Biceps Curl (M)
12 Overhead Triceps (M)
(alternate rounds with a partner)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Machine Shoulder Press
3×8 (M)
Dip
3×8 (0)
Triceps Pushdown
3×12 (M)
“Don’t follow trends, start trends.”
~Frank Capra
~Frank Capra
