UPPER BODY
Chest Press
12(L) 10(M) 8(MH) 6(H)
Single-Arm Row
12(L) 10(M) 8(MH) 6(H)
Shoulder Press
6×6 (rest :10 between sets)
Wide Pulldown
6×6 (rest :10 between sets)
Machine Triceps Kickback
8×8 (rest :20 between sets)
EZ Bar Curl
8×8 (rest :20 between sets)
3 rounds:
15 Face Pull
15 Triceps Pushdown
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WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
70% 4×5
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 2
Close Grip Power Press
3×12 (M)
Machine Shoulder Press
3×12 (M)
Dumbbell Lateral Raise
3×12 (M)
Nautilus Multi-Triceps
3×12 (M)
Plate Raise
3×12 (M)
Machine Triceps Kickback
3×12 (M)
“On wrongs swift vengeance waits.”
~Alexander Pope
