UPPER BODY
Chest Press
12(L) 10(M) 8(MH) 6(H)
Incline Press
12(L) 10(M) 8(MH) 6(H)
Cable Fly (high pulley)
4×15(M)
Seated Row
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
4×15(M)
3 rounds:
No rest between exercises.
20 Triceps Pushdown
20 Cable Curl
(alternate rounds with a partner)
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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)
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POWERBUILDING
Cycle 3/Week 1
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 3×4
Close Grip Power Press
8(L) 8(M) 8(MH) 8(H)
Machine Lateral Raise
4×15(M)
Incline EZ Bar Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
4×15(M)
Reverse Grip Triceps Pushdown
2xAMRAP
“Courage is resistance to fear, mastery of fear, not absence of fear.”
~Mark Twain
