3 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
2 Wrist Roller
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Power Snatch
60% 2×3
65% 2×3
70% 2×3
Incline Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Alt Side & Front Raise
3×10 (M) (8 each way)
Triceps Pushdown
15(L) 12(M) 10(MH) 8(H)
__________________________
POWERBUiLDING
Cycle 4/Week 2
Close Grip Bench Press
60% 5×5
(based on Bench Press 1RM)
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
(alternate rounds with a partner)
“It would not be foolish to contemplate the possibility of a far greater progress still.”
~John Maynard Keynes
