UPPER BODY
“Rest Pause Sets”
Incline Chest Press
“Rest Pause Sets”
Pec Deck
“Rest Pause Sets”
Decline Press
“Rest Pause Sets”
Lat Pulldown
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
Seated Row
3 rounds:
No rest between exercises.
15 Rope Biceps Curl
15 Rope Triceps Pushdown
(alternate rounds with a partner)
“Rest Pause Sets”
Select a weight that allows 12 reps (fresh):
Set 1: AMRAP
(rest :20)
Set 2: AMRAP
(rest :20)
Set 3: AMRAP
(constant load for all three sets)
__________________________
WEIGHTLIFTING
Miyake Snatch High Pull
5×2 (M)
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Weighted 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 Ext.
8(L) 8(M) 8(MH) 8(H)
________________________________
POWERBUILDING
Cycle 1 /Week 3
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
5×20 (M)
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
~Albert Einstein
