UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
________________________
WEIGHTLIFTING
Miyake Snatch High Pull
5×2 (M)
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Dip or Machine Dip
8(L) 8(M) 8(MH) 8(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Barbell Overhead Triceps Ext.
8(L) 8(M) 8(MH) 8(H)
________________________
POWERBUILDING
Deload
Incline Press
8(L) 3×8(M)
Close Grip Bench
8(L) 3×8(M)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Dumbbell Skull Crusher
15(L) 12(M) 10(MH) 8(H)
2 rounds:
12 Plate Raise
12 Overhead Triceps Extension
Leaning Push-up
3x AMRAP
“Nothing succeeds like success.”
~Alexandre Dumas
