UPPERBODY
3 rounds:
No rest between exercises.
8 Wide Grip Machine Chest Press
8 Neutral Grip Machine Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Lat Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Seated Row
8 Neutral Grip Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8 Tempo Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
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WEIGHTLIFTING
Rest
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POWERBUILDING
Cycle 1/Week 3
Arnold Press
8(L) 8(M) 8(MH) 8(H)
Upright Row
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(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)
“One must do the same subject over again ten times, a hundred times. In art nothing must resemble an accident, not even movement.”
~Edgar Degas
