UPPER BODY
Chest Press
10(L) 10(M) 10(H) 10(M) 10(L)
(rest :20 between sets)
Pullover
10(L) 10(M) 10(H) 10(M) 10(L)
(rest :20 between sets)
Incline Press
10(L) 10(M) 10(H) 10(M) 10(L)
(rest :20 between sets)
Seated Row
10(L) 10(M) 10(H) 10(M) 10(L)
(rest :20 between sets)
Pec Deck
10(L) 10(M) 10(H) 10(M) 10(L)
(rest :20 between sets)
Machine Triceps Kickback
10(L) 10(M) 10(H) 10(M) 10(L)
(rest :20 between sets)
Hammer Strength Preacher Curl
10(L) 10(M) 10(H) 10(M) 10(L)
(rest :20 between sets)
____________________
WEIGHTLIFTING
At a moderate Load:
3 Position Power Snatch (ground/BK/AK)
5(1+1+1)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Alternating Side & Front Raise
(8 reps each way)
Overhead Triceps Extension
4×12(M)
_____________________
POWERBUILDING
Testing
Standing Shoulder Press
1RM
Dip (body weight)
Max Reps
“My work is a game, a very serious game.”
~M. C. Escher
