UPPER BODY
Close Grip Power Press
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Incline Chest Press
12(L) 10(M) 8(MH) 6(H)
Pullover
12(L) 10(M) 8(MH) 6(H)
Machine Triceps Kickback
4×15 (M)
Incline Dumbbell Curl
4×15 (M)
__________________
WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
80% 3×5
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
__________________
POWERBUILDING
Cycle 1/Week 3
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)
Alt-Arm Front Raise
4×15 (M)
“Man is the only kind of varmint sets his own trap, baits it, then steps in it.”
~John Steinbeck
