UPPER BODY
3 rounds:
No rest between exercises.
8 Wide Grip Power Press
8 Neutral Grip Power Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Cybex Row
8 Neutral Grip Cybex Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Triceps Kickback
15 EZ Bar Biceps Curl
(alternate rounds with a partner)
___________________
WEIGHTLIFTING
REST
___________________
POWERBUILDING
Week 2
Reverse Grip Bench
5(VL) 5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Wide Grip Power Press
4×10 (MH)
Flex Lateral Raise
4×10 (MH)
Dumbbell Overhead Triceps Extension
4×10 (MH)
Alt-Arm Front Raise
4×10 (MH)
“Not all those who wander are lost.”
~J.R.R. Tolkien
