UPPER BODY
3 rounds:
No rest between exercises.
8 Chest Press
12 Pec Deck
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Seated Row
12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Shoulder Press
12 Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Supinated Pulldown
12 Pullover
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Triceps Pushdown
12 Hammer Strength Preacher Curl
(alternate rounds with a partner)
_________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
5(L) 5(M) 5(MH) 5(H)
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 2/Week 1
Standing Overhead Press
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8
HQ Line Chest Press
12(L) 12(M) 12(MH) 12(H)
Machine Triceps Kickback
15(L) 15(M) 15(MH) 15(H)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Tempo EZ Bar Front Raise (:04 ecc)
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
4×20(M)
“No amount of skillful invention can replace the essential element of imagination.”
~Edward Hopper
