UPPER BODY
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Incline Dumbbell Curl
15(L) 12(M) 10(MH) 8(H)
Nautilus Mult-Triceps
4×12 (M)
Nautilus Mult-Biceps
4×12 (M)
Reverse Grip Triceps Pushdown
3×20 (M)
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WEIGHTLIFTING
Every 1:00 for 10:00
2 Miyake Snatch High Pull
(pull 3x mid thigh to mid shin and finish with a high pull)
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Dip or Machine Dip
8(L) 8(M) 8(MH) 8(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Barbell Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1 /Week 2
Tempo Dumbbell Shoulder Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Upright Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Dip (:04 ecc)
8(L) 8(M) 8(H)
Tempo Dumbbell Lateral Raise (:04 ecc)
8(L) 8(M) 8(H)
Tempo Nautilus Multi-Triceps (:04 ecc)
8(L) 8(M) 8(H)
Reverse Grip Triceps Pushdown
4×20 (M)
“Happiness is beneficial for the body, but it is grief that develops the powers of the mind.”
~Marcel Proust
