UPPER BODY
15-12-9
No rest between exercises.
Incline Chest Press
Pec Deck
Chest Press
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Supinated Pulldown
Rear Delt Fly
Seated Row
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Shoulder Press
Dumbbell Lateral Raise
Seated Dip
(alternate rounds with a partner)
15-12-9
No rest between exercises.
AB Wheel
Nautilus AB
Knee Lift
(alternate rounds with a partner)
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SLEDS
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
120yd Farmers Carry 70/53
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
70% 4×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 3×1
Seated Row
12(L) 10(M) 8(MH) 6(H)
3 rounds:
15 Face Pull (M)
15 Rear Delt Fly (M)
(alternate rounds with a parther)
Weighted Plank Hold
3x :30 (MH)
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POWERBUILDING
Cycle 1/Week 3
Reverse Grip Bench Press
35% 1×8
45% 1×5
50% 1×3
55% 1×3
60% 1×8
*based on bench press 1rm
4 rounds:
No rest between exercises.
12 Dumbbell Shoulder Press
12 Upright Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Front Raise
(alternate rounds with a partner)
Dumbbell Skull Crusher
8(L) 8(M) 5(MH) 8(H)
Weighted Bench Dip
2×20 (M)
Sit-up
50 (0)
“Don’t worry about being a star, worry about doing good work, and all that will come to you.”
~Ice Cube
