UPPER BODY
Chest Press
6×6 (rest :10 between sets)
Pec Deck
15(L) 12(M) 10(H)
Hammer Strength Wide Chest
6×6 (rest :10 between sets)
Linear T-Bar Row
6×6 (rest :10 between sets)
Rear Delt Fly
15(L) 12(M) 10(H)
Wide Grip Pulldown
6×6 (rest :10 between sets)
4 rounds:
15 Triceps Pushdown
12 Hammer Strength Preacher Curl
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
70% 4×8
Seated Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Rear Delt Fly
12 Biceps Curl
3 rounds:
12 Lateral Raise
12 Triceps Extension
_________________
POWERBUILDING
Cycle 1/Week 4
Chest Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Machine Triceps Kickback
12(L) 10(M) 8(MH) 6(H)
Dumbbell Lateral Raise
15(L) 12(M) 10(H)
Dumbbell Overhead Triceps Extension
15(L) 12(M) 10(H)
Cable Fly (low pulley)
3×15(M)
Reverse Grip Triceps pushdown
3×15(M)
“All human knowledge takes the form of interpretation.”
~Walter Benjamin
