UPPER BODY
Chest Press
6×6 (M)
(rest :10 between sets)
Pullover
6×6 (M)
(rest :10 between sets)
Shoulder Press
6×6 (M)
(rest :10 between sets)
Seated Row
6×6 (M)
(rest :10 between sets)
8 rounds:
No rest between exercises.
8 Machine Triceps Kickback
8 Burn Machine Bar Curl
Wrist Roller
3 sets (pick reps)
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WEIGHTLIFTING
Moderate load:
Every 1:00 for 10:00
2 Power Snatch
Overhead Press
70% 1×3
75% 1×3
80% 1×3
85% 2×3
Lateral Raise
4×12
Overhead Triceps Extension
4×12
Nautilus Ab
3×15
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POWERBUILDING
Week 1
Reverse Grip Bench
5(VL) 5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Wide Grip Power Press
3×10 (MH)
Flex Lateral Raise
3×10 (MH)
Dumbbell Overhead Triceps Extension
3×10 (MH)
Alt-Arm Front Raise
3×10 (MH)
“Each of you, as an individual, must pick your own goals. Listen to others, but do not become a blind follower.”
~Thurgood Marshall
