UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
2 Wrist Roller
(alternate rounds with a partner)
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WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
60% 1×6
55% 3×6
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
________________
POWERBUILDING
Cycle 1/Week 11
TESTING
Standing Overhead Press
3RM
Weighted Dip
3RM
“You can’t cross the sea merely by standing and staring at the water.”
~Rabindranath Tagore
