UPPER BODY
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Wide Grip Pulldown
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Machine Shoulder Press
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Cable Seated Row
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Machine Triceps Kickback
(use a weight that you can do for 12-15 reps.)
Complete with as little rest as possible:
50 Biceps Curl
(use a weight that you can do for 12-15 reps.)
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WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
80% 4×4
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
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POWERBUILDING
Cycle 1/Week 2
Close Grip Power Press
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Nautilus Multi-Triceps
4×15 (M)
Machine Lateral Raise
4×15 (M)
Machine Triceps Kickback
4×15 (M)
Front Raise
4×15 (M)
“The only place success comes before work is in the dictionary.”
~Vince Lombardi
