UPPER BODY
Chest Press
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Shoulder Press
10(H) 12(MH) 14(M) 16(L)
Supinated Pulldown
10(H) 12(MH) 14(M) 16(L)
10-12-14-16 (decreasing load)
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
Cable Triceps Pushdown
Cable Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
60% 2×3
65% 2×3
70% 2×3
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
Cycle 4/Week 1
Close Grip Bench Press
60% 5×5
(Based on Bench Press 1RM)
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 15(MH) 5(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
(alternate rounds with a partner)
“Education is simply the soul of a society as it passes from one generation to another.”
~Gilbert K. Chesterton
