UPPER BODY
Machine Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Supinated Pulldown
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
EZ Bar Curl
10(L) 8(M) 6(H) 15(MH)
EZ Bar Skull Crusher
10(L) 8(M) 6(H) 15(MH)
Lateral Raise
4×12 (M)
4 rounds:
12 Cable Biceps Curl
15 Cable Triceps Pushdown
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WEIGHTLIFTING
Power Snatch
70% 2×3
75% 2×3
Incline Bench Press
8(L) 5(M) 1(MH) 3(H)
Weighted Dip
8(L) 5(M) 1(MH) 3(H)
Seated Arc Raise
3×12 (M)
Triceps Pushdown
10(H) 12(MH) 14(M) 16(L)
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POWERBUILDING
TESTING
Standing Shoulder Press
Build to 1RM
Weighted Dip
Build to 5RM
Dip (body weight)
Max Reps
