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)
_________________________
SLEDS
4 rounds:
40yd Sled Push 135/90
40yd Sled Pull 135/90
40yd Backwards Drag 135/90
200yd Recovery jog
_________________________
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)
_________________________
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
Leave a Reply
You must be logged in to post a comment.