UPPER BODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Pullover
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Lateral Raise
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Triceps Extension
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
_______________________
WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
DB Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Lateral Raise
3×15 (M)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Russian Twist
3×15 (M)
__________________________
POWERBUILDING
Cycle 4/Week 3
Testing Next Week
Barbell Shoulder Press
8(L) 8(M) 8(MH)
Weighted Dip
3×8 (0)
EZ Bar Overhead Triceps Exteniosn
8(L) 8(M) 8(MH)
3 rounds:
12 Plate Raise
12 Triceps Pushdown
“If we survive danger it steels our courage more than anything else.”
~Reinhold Niebuhr
