UPPER BODY
Chest Press
4×15 (M)
Wide Grip Pulldown
4×15 (M)
Shoulder Press
4×15 (M)
Cable Seated Row
4×15 (M)
Machine Triceps Kickback
4×15 (M)
Cable Biceps Curl
4×15 (M)
Rear Delt Fly
4×15 (M)
_______________
WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
80% 4×3
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
________________
POWERBUILDING
Cycle 1/Week 1
Close Grip Power Press
8(L) 8(M) 8(MH) 8(H)
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Nautilus Multi-Triceps
4×15 (M)
Machine Lateral Raise
4×15 (M)
Machine Triceps Kickback
4×15 (M)
Front Raise
4×15 (M)
“Intelligence is not to make no mistakes, but quickly to see how to make them good”.
~Bertolt Brecht
