UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Rear Delt Fly
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
Close Grip Bench Press
10(L) 8(M) 6(MH) 6(H)
Shoulder Press
10(L) 8(M) 6(MH) 6(H)
Weighted Dip
8(L) 6(M) 4(MH) 4(H)
Weighted Chin-up
8(L) 6(M) 4(MH) 4(H)
Bent Barbell Row
10(L) 8(M) 6(MH) 6(H)
EZ Bar Curl
12(L) 10(M) 8(MH) 8(H)
_________________________
POWERBUILDING
Cycle 3/Week 3
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
65% 1×1
70% 1×5
(based on bench press 1rm)
Barbell Shoulder Press
5(L) 5(M) 1(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)
4 rounds:
10 Plate Raise (M)
10 Overhead Triceps Extension (M)
(alternate rounds with a partner)
“Form follows function – that has been misunderstood. Form and function should be one, joined in a spiritual union.”
~Frank Lloyd Wright
~Frank Lloyd Wright
