UPPER BODY
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8 Decline Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Rear Delt Fly (:04 ecc)
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Biceps Curl (:04 ecc)
8 Supinated Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Overhead Triceps Extension (:04 ecc)
8 Machine Dip
(alternate rounds with a partner)
____________________________
WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
DB Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Lateral Raise
3×15 (M)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Russian Twist
3×15 (M)
____________________________
POWERBUILDING
Cycle 4/Week 2
Barbell Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Machine Shoulder Press
12 Lateral Raise
3 rounds:
12 Plate Raise
12 Triceps Pushdown
