UPPER BODY
Dynabody Power Press
3 rounds:
No rest between exercises.
10 Close Grip Chest Press
10 Wide Grip Chest Press
(alternate rounds with a partner)
Cybex Selectorized Row
3 rounds:
No rest between exercises.
10 Wide Grip Row
10 Neutral Grip Row
(alternate rounds with a partner)
Body Masters Shoulder Press
3 rounds:
No rest between exercises.
10 Behind the Neck Press
10 Shoulder Press
(alternate rounds with a partner)
Body Masters Pulldown
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Rope Face Pull
15 Rope Triceps Pushdown
15 Rope Curl
_____________________
WEIGHTLIFTING
At a moderate Load:
3 Position Snatch (ground/BK/AK)
5(1+1+1)
Seated Row
4×8(M)
Overhead Press
4×8(M)
Lat Pulldown
4×8(M)
3 rounds:
8 Alternating Side & Front Raise
(8 reps each way)
EZ Bar Overhead Triceps Extension
4×12(M)
EZ Bar Biceps Curl
4×12(M)
_______________________
POWERBUILDING
Cycle 2/Week 2
Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 2×5
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Seated Dumbbell Lateral Raise
4×15(M)
EZ Bar Skull Crusher
10(L) 10(M) 10(MH) 10(H)
Triceps Pushdown
4×12(M)
Overhead Triceps Extension
2x AMRAP
“Love and work are the cornerstones of our humanness.”
~Sigmund Freud
