UPPER BODY
3 rounds:
No rest between exercises.
15 Cable Fly (low pulley)
10 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
10 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Lateral Raise
10 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pullover
10 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
10 Machine Dip
(alternate rounds with a partner)
Cable Biceps Curl
3×15(M)
_____________________
WEIGHTLIFTING
At a moderate Load:
3 Position Snatch (ground/BK/AK)
5(1+1+1)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Alternating Side & Front Raise
(8 reps each way)
Overhead Triceps Extension
4×12(M)
____________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 2×5
Close Grip Power Press
3×8(M)
Machine Lateral Raise
3×15(M)
Incline EZ Bar Skull Crusher
3×8(M)
Overhead Triceps Extension
3×15(M)
Reverse Grip Triceps Pushdown
2×20(M)
“If you can’t explain it simply, you don’t understand it well enough.”
~Albert Einstein
