UPPER BODY
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Pushdown
8-12 Machine Dip
(alternate rounds with a partner)
_______________________
WEIGHTLIFTING
Dumbbell Bench Press
8(L) 8(M) 6(MH) 6(H)
Lat Pulldown
8(L) 8(M) 6(MH) 6(H)
Dumbbell Shoulder Press
8(L) 8(M) 6(MH) 6(H)
Bent Dumbbell Row
8(L) 8(M) 6(MH) 6(H)
Face Pull
3×15 (M)
15-12-10-8
Biceps Curl (M)
Overhead Triceps (M)
(alternate rounds with a partner)
_______________________
POWERBUILDING
Cycle 3/Week 2
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
65% 1×5
(based on bench press 1rm)
Barbell Shoulder Press
5(L) 5(M) 1(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
4 rounds:
10 Plate Raise (M)
10 Overhead Triceps Extension (M)
(alternate rounds with a partner)
“Life is what happens when you’re busy making other plans.”
~John Lennon
