UPPER BODY
Chest Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Hammer Strength Wide Chest
10(L) 8(M) 6(H) 15(MH)
Linear T-Bar Row
10(L) 8(M) 6(H) 15(MH)
Cable Fly (high pulley)
4×15(M)
Rear Delt Fly
4×15(M)
4 rounds:
15 Triceps Pushdown
12 Hammer Strength Preacher Curl
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
65% 4×8
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
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POWERBUILDING
Cycle 1/Week 3
Chest Press
4×8(MH)
Dumbbell Shoulder Press
4×8(MH)
Machine Triceps Kickback
4×8(MH)
Dumbbell Lateral Raise
3×12(M)
Dumbbell Overhead Triceps Extension
3×12(M)
Cable Fly (low pulley)
3×15(M)
Reverse Grip Triceps Pushdown
3×15(M)
“Patience and time do more than strength or passion.”
~Jean de La Fontaine
