UPPER BODY
Machine Shoulder Press
20(L) 20(M) 20(H)
Cable Seate Row
20(L) 20(M) 20(H)
Chest Press
20(L) 20(M) 20(H)
Wide Grip Pulldown
20(L) 20(M) 20(H)
Lateral Raise
20(L) 20(M) 20(H)
Reverse Grip Triceps Pushdown
20(L) 20(M) 20(H)
Cable Biceps Curl
20(L) 20(M) 20(H)
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WEIGHTLIFTING
Power Snatch
60% 3×3
65% 3×3
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Alt Side & Front Raise
3×8 (M) (8 each way)
Triceps Pushdown
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Deload
Close Grip Bench Press
60% 5×5
(Based on Bench Press 1RM)
Standing Shoulder Press
3×8 (M)
Dip
4×8 (0)
Skull Crusher
3×8 (M)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
(alternate rounds with a partner)
“When you have eliminated the impossible, whatever remains, however improbable, must be the truth.”
~Arthur Conan Doyle
