UPPER BODY
3 rounds:
10 Machine Shoulder Press
10 Machine Dip
(alternate rounds with a partner)
3 rounds:
10 Lat Pulldown
10 Pullover
(alternate rounds with a partner)
2 rounds:
6 Chest Press (H)
12 Pec Deck (MH)
25 Triceps Pushdown (M)
(alternate rounds with a partner)
2 rounds:
6 Seated Row (H)
12 Rear Delt Fly (MH)
25 Cable Biceps Curl (M)
(alternate rounds with a partner)
2 rounds:
30 Band Pull Apart
30 Gripper
__________________________
WEIGHTLIFTING
Pause Power Snatch (BK)
70% 2×3
75% 3×2
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Lateral Raise
3×15 (M)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Suitcase Carry
3x 40m (both sides)
_____________________________
POWERBUILDING
Cycle 3/Week 4 (deload)
Barbell Shoulder Press
3×8 (M)
Dip
3×8 (0)
Skull Crusher
3×8 (M)
Lateral Raise
3×12 (M)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
“Be curious, not judgmental.”
~Walt Whitman
