UPPER BODY
“Countdown Sets”
Chest Press
“Countdown Sets”
Front Pulldown
“Countdown Sets”
Shoulder Press
“Countdown Sets”
Seated Row
“Countdown Sets”
Seated Dip
“Countdown Sets”
Pullover
10-9-8-7-6-5-4-3-2-1
Biceps Curl
Triceps Extension
(alternate rounds with a partner. don’t set the bar down)
“Countdown Sets”
Choose a weight that you can do for 15 reps (fresh).
Set 1: 10 Reps
:10 Rest
Set 2: 9 Reps
:09 Rest
Set 3: 8 Reps
:08 Rest
Continue to 1 rep….
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WEIGHTLIFTING
Power Snatch
70% 5×2
Power Clean + Push Press
70% 5(2+2)
Machine Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Machine Dip
10(L) 8(M) 6(MH) 4(H)
Face Pull
3×15 (M)
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POWERBUILDING
Cycle 1/Week 2
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
3 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
“The art of simplicity is a puzzle of complexity.”
~Douglas Horton
