UPPER BODY
Chest Press
4×15 (M)
Pullover
4×15 (M)
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
Machine Triceps Kickback
4×15 (M)
2 rounds:
Biceps 21’s
7 Bottom Half
7 Top Half
7 Full Rep
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
75% 3×4
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
__________________
POWERBUILDING
3 Week Hypertrophy Cycle/Week 3
Close Grip Power Press
3×15 (M)
Machine Shoulder Press
3×15 (M)
Dumbbell Lateral Raise
3×15 (M)
Nautilus Multi-Triceps
3×15 (M)
Plate Raise
3×15 (M)
Machine Triceps Kickback
3×15 (M)
“I’m interested in two things. I’m interested in truth and I’m interested in fairness.”
~John Kennedy
