UPPER BODY
Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Pullover
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
3 rounds:
12-15 Lateral Raise
12-15 Triceps Pushdown
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WEIGHTLIFTING
Miyake Snatch High Pull
4×3 (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)
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POWERBUILDING
Cycle 1 /Week 1
Tempo Dumbbell Shoulder Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week. plan it.)
Tempo Upright Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Dip (:04 ecc)
8(L) 8(M) 8(H)
Tempo Dumbbell Lateral Raise (:04 ecc)
8(L) 8(M) 8(H)
Tempo Nautilus Multi-Triceps (:04 ecc)
8(L) 8(M) 8(H)
Reverse Grip Triceps Pushdown
3×20 (M)
“Wishing of all employments is the worst.”
~Edward Young
