UPPER BODY
Flex Chest Press
12(L) 10(M) 8(MH) 6(H)
Body Masters Incline Press
12(L) 10(M) 8(MH) 6(H)
Hammer Strength Wide Chest
15(L) 12(M) 10(H)
Nautilus Pullover
12(L) 10(M) 8(MH) 6(H)
Single-Arm Row
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
15(L) 12(M) 10(H)
3 rounds:
12 Hammer Strength Preacher Curl
15 Rope Triceps Pushdown
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
60% 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
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POWERBUILDING
Cycle 1/Week 2
Chest Press
4×10(MH)
Dumbbell Shoulder Press
4×10(MH)
Machine Triceps Kickback
4×10(MH)
Dumbbell Lateral Raise
3×15(M)
Dumbbell Overhead Triceps Extension
3×15(M)
Cable Fly (low pulley)
3×15(M)
Reverse Grip Triceps Pushdown
3×15(M)
“Work is not man’s punishment. It is his reward and his strength and his pleasure.”
~George Sand
