UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
12-15 Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
8-12 Nautilus Behind the Neck
12-15 Cable Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
12-15 Reverse Grip Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Rear Delt Fly
12-15 Machine Biceps Curl
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Power Snatch
70% 4×3
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)
__________________________
POWERBUILDING
Deload
Tempo Dumbbell Shoulder Press (:04 ecc)
3×8 (M)
Tempo Upright Row (:04 ecc)
3×8 (M)
Tempo Dip (:04 ecc)
3×8 (M)
Tempo Dumbbell Lateral Raise (:04 ecc)
3×8 (M)
Tempo Nautilus Multi-Triceps (:04 ecc)
3×8 (M)
Reverse Grip Triceps Pushdown
3×20 (M)
“The young do not know enough to be prudent, and therefore they attempt the impossible – and achieve it, generation after generation.”
~Pearl S. Buck
