UPPER BODY
Chest Press
10(L) 8(M) 6(H) 15(M)
Incline Press
10(L) 8(M) 6(H) 15(M)
Decline Press
10(L) 8(M) 6(H) 15(M)
Lat Pulldown
10(L) 8(M) 6(H) 15(M)
Pullover
10(L) 8(M) 6(H) 15(M)
Seated Row
10(L) 8(M) 6(H) 15(M)
3 rounds:
15 Pec Deck
15 Rear Delt Fly
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WEIGHTLIFTING
Power Snatch
70% 4×3
Barbell Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Lateral Raise
3×15 (M)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Testing
Standing Barbell Shoulder Press
Build to a 1RM
Weighted Dip
Build to a 1RM
Dip
Max reps at Body Weight
“People who know little are usually great talkers, while men who know much say little.”
~Jean-Jacques Rousseau
