UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(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)
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SLEDS
3 rounds:
80yd Shuttle Run
60yd Sled Push Shuttle 135/90
80yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
60yd Shuttle Run
40yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)
5 rounds:
40yd Shuttle Run
20yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
______________________
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 3/Week 1
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Barbell Shoulder Press
5(L) 5(M) 1(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
4 rounds:
10 Plate Raise (M)
10 Overhead Triceps Extension (M)
(alternate rounds with a partner)
“The best teacher is the one who suggests rather than dogmatizes, and inspires his listener with the wish to teach himself.”
~Edward G. Bulwer-Lytton
~Edward G. Bulwer-Lytton
