UPPER BODY
4 rounds:
No rest between exercises.
10 Chest Press
10 Lat Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Shoulder Press
10 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Preacher Curl
20 Gripper
(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 2
Standing Overhead Press
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 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)
“It is playing safe that we create a world of utmost insecurity.”
~Dag Hammarskjold
