UPPER BODY
Chest Press
15(L) 12(M) 10(MH) 8(H)
Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
___________________
WEIGHTLIFTING
Close Grip Bench Press
8(L) 6(M) 4(MH) 4(H)
Shoulder Press
8(L) 6(M) 4(MH) 4(H)
Weighted Dip
6(L) 4(M) 2(MH) 2(H)
Weighted Chin-up
6(L) 4(M) 2(MH) 2(H)
Bent Barbell Row
8(L) 6(M) 4(MH) 4(H)
EZ Bar Curl
10(L) 8(M) 6(MH) 6(H)
__________________
POWERBUILDING
Cycle 3/Week 4 (deload)
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Machine Shoulder Press
3×12 (M)
Dip
3×8 (0)
Lateral Raise
3×15 (M)
Triceps Extension (you pick)
3×12 (M)
“Don’t worry about being a star, worry about doing good work, and all that will come to you.”
~Ice Cube
