UPPER BODY
15-12-9
No rest between exercises.
Chest Press
Supinated Pulldown
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Machine Dip
Pullover
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
2 rounds:
EZ Bar Biceps 21’s
(alternate rounds with a partner)
Triceps Pushdown
3×20
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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 1
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)
“Reading is to the mind what exercise is to the body.”
~Joseph Addison
