UPPER BODY
Neutral Grip Chest Press
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Neutral Grip Lat Pulldown
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Neutral Grip Machine Shoulder Press
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Pullover
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Machine Dip
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Hammer Curl
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
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WEIGHTLIFTING
Power Snatch
70% 4×3
Barbell Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Lateral Raise
3×15 (M)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Cycle 1/Week 1
Arnold Press
10(L) 10(M) 10(MH) 10(H)
Upright Row
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Tempo Machine Shoulder Press (:04 ecc)
3×8 (M)
2 rounds:
12 Plate Raise
12 Plate Circle (both directions)
12 Plate Side to Side
Triceps Pushdown
4×15 (M)
“To create something exceptional, your mindset must be relentlessly focused on the smallest detail.”
~Giorgio Armani
