UPPER BODY
“Rest Pause Sets”
Incline Chest Press
“Rest Pause Sets”
Pec Deck
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Lat Pulldown
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
Seated Row
“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
Close Grip Bench Press
8(L) 6(M) 4(MH) 2(H)
Shoulder Press
8(L) 6(M) 4(MH) 2(H)
Weighted Dip
4(L) 3(M) 2(MH) 2(H)
Weighted Chin-up
4(L) 3(M) 2(MH) 2(H)
Bent Barbell Row
8(L) 6(M) 4(MH) 4(H)
EZ Bar Curl
10(L) 8(M) 6(MH) 6(H)
______________________________
POWERBUILDING
Cycle 4/Week 1 (peaking)
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Dumbbell Shoulder Press
8(L) 8(M) 8(MH)
Weighted Dip
5(0) 5(L) 5(M)
Skull Crusher
8(L) 8(M) 8(MH)
Lateral Raise
3×15 (M)
“Trust your own instinct. Your mistakes might as well be your own, instead of someone else’s.”
~Billy Wilder
