UPPER BODY
Chest Press
4×15 (M)
Wide Grip Pulldown
4×15 (M)
Shoulder Press
4×15 (M)
Seated Row
4×15 (M)
Machine Triceps Kickback
4×15 (M)
Cable Biceps Curl
4×15 (M)
Rear Delt Fly
4×15 (M)
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WEIGHTLIFTING
Cycle 1/Week 1
Hang Snatch (AK)
65% 4×2
Hang Clean (AK) + Jerk
65% 4(1+2)
Pause Overhead Squat (:03 in bottom)
3×3 (M)
Jerk Balance
3×3 (M)
Snatch Grip Sotts Press
3×8 (L)
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POWERBUILDING
Cycle 1/Week 1
Weighted Dip
8(0) 8(L) 8(M) 8(MH) 8(H)
Behind the Neck Press
8(L) 8(M) 8(MH) 3×8 (H)
Flex Leverge Chest Press
6×6 (rest :10)
Dumbbell Lateral Raise
6×6 (rest :10)
EZ Bar Skull Crusher
6×6 (rest :10)
Overhead Triceps Extension (Icarian)
4×15 (M)
“The more you reason the less you create.”
~Raymond Chandler
