UPPER BODY
3 rounds:
No rest between exercises.
8-12 DB Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Biceps Curl
12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Pause Power Snatch (BK)
70% 4×3
DB Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Lateral Raise
3×15 (M)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Russian Twist
3×15 (M)
___________________________
POWERBUILDING
Cycle 4/Week 1
Barbell Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
EZ Bar Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Machine Shoulder Press
12 Lateral Raise
3 rounds:
12 Plate Raise
12 Triceps Pushdown
“Experience isn’t interesting until it begins to repeat itself. In fact, till it does that, it hardly is experience.”
~Elizabeth Bowen
