UPPER BODY
15-12-9-6
No rest between exercises.
Chest Press
Front Pulldown
(rest :30 between rounds)
15-12-9-6
No rest between exercises.
Incline Press
Low Row
(rest :30 between rounds)
15-12-9-6
No rest between exercises.
Machine Dip
Seated Row
(rest :30 between rounds)
15-12-9-6
No rest between exercises.
Nautilus Pullover
Hammer Strength Preacher Curl
(rest :30 between rounds)
18-15-12-9
No rest between exercises.
Rope Triceps Pushdown
Rope Biceps Curl
(rest :30 between rounds)
___________________
WEIGHTLIFTING
Testing Saturday
Rest
____________________
POWERBUILDING
Cycle 1/Week 1
Chest Press
4×12(M)
Dumbbell Shoulder Press
4×12(M)
Machine Triceps Kickback
4×12(M)
Dumbbell Lateral Raise
3×15(M)
Dumbbell Overhead Triceps Extension
3×15(M)
Cable Fly (low pulley)
3×15(M)
Reverse Grip Triceps Pushdown
3×15(M)
“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.”
~Henry Ward Beecher
