UPPER BODDY
15-12-10-8
No rest between exercises.
Chest Press
Seated Row
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Shoulder Press
Lat Pulldown
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Machine Dip
Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Lateral Raise
8 Front Raise
8 Rear Delt Fly
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2
Power Clean + Push Press
70% 2(2+2)
75% 3(2+2)
Machine Shoulder Press
8(L) 8(M) 6(MH) 6(H)
Machine Dip
8(L) 8(M) 6(MH) 6(H)
Face Pull
3×15 (M)
___________________________
POWERBUILDING
Cycle 1/Week 1
Dumbbell Floor Press
4×8 (M)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press (M)
8 Neutral Grip Machine Shoulder Press (M)
(alternate rounds with a partner)
“Rest Pause Sets”
Lateral Raise
“Rest Pause Sets”
Machine Dip
2 rounds:
No rest between exercises.
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
“Rest Pause Sets”
Overhead Triceps Extension
“Rest Pause Sets”
Select a weight that allows 15 reps.
Set 1: As many reps as possible
(rest :20 )
Set 2: As many reps as possible
(rest :20 )
Set 3: As many reps as possible
(constant load for all sets)
“People do not decide to become extraordinary. They decide to accomplish extraordinary things.”
~Edmund Hillary
