UPPER BODY
3 rounds:
No rest between exercises.
8 Wide Grip Machine Chest Press
8 Neutral Grip Machine Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Lat Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Seated Row
8 Neutral Grip Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8 Tempo Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
__________________________
WEIGHTLIFTING
Power Snatch
70% 4×3
Barbell Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Lateral Raise
3×15 (M)
3 rounds:
12 Biceps Curl
12 Triceps Pushdown
Side Plank Hold
2x :30 (both sides)
___________________________
POWERBUILDING
Cycle 1/Week 1
Arnold Press
12(L) 12(M) 12(MH) 12(H)
Upright Row
12(L) 12(M) 12(MH) 12(H)
Machine Dip
12(L) 12(M) 12(MH) 12(H)
Tempo Machine Shoulder Press (:04 ecc)
3×8 (M)
2 rounds:
12 Plate Raise
12 Plate Circle (both directions)
12 Plate Side to Side
Triceps Pushdown
4×15 (M)
“An artist cannot speak about his art any more than a plant can discuss horticulture.”
~Jean Cocteau
