UPPER BODY
Chest Press
6(H) 12(MH) 25(M)
(warm-up prior to first working set)
Wide Grip Pulldown
6(H) 12(MH) 25(M)
(warm-up prior to first working set)
Shoulder Press
6(H) 12(MH) 25(M)
(warm-up prior to first working set)
Pullover
6(H) 12(MH) 25(M)
(warm-up prior to first working set)
Machine Dip
6(H) 12(MH) 25(M)
(warm-up prior to first working set)
Seated Row
6(H) 12(MH) 25(M)
(warm-up prior to first working set)
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WEIGHTLIFTING
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Plate Raise
4×8 (M)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Seated Arc Raise
3×12 (M)
Push-up
2 sets for total reps
____________________________
POWERBUILDING
Cycle 3/Week 2
Close Grip Bench Press
60% 5×5
(Based on Bench Press 1RM)
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Incline Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Upright Row
12(L) 12(M) 12(MH) 12(H)
4 rounds:
12-15 Plate Raise
12-15 Overhead Triceps Extension
(alternate rounds with a partner)
“Perhaps one has to be very old before one learns to be amused rather than shocked.”
~Robert Browning
