Upper Body
Incline Press
15(L) 12(M) 10(MH) 8(H)
Pec Deck
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Supinated Pulldown
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
4 rounds:
No rest between exercises.
15 Reverse Grip Triceps Pushdown
15 Cable Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Miyake Snatch High Pull
5×2 (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)
_________________________
POWERBUILDING
Cycle 2/Week 1
Incline Press
8(L) 8(M) 8(MH) 8(M)
(increase weight of final set weekly)
Close Grip Bench
8(L) 8(M) 8(MH) 8(M)
(increase weight of final set weekly)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
(increase weight weekly. plan it)
Dumbbell Skull Crusher
15(L) 12(M) 10(MH) 8(H)
(increase weight weekly. plan it)
3 rounds:
12 Plate Raise
12 Overhead Triceps Extension
Leaning Push-up
3x AMRAP
“There’s no such thing as a free lunch.”
~Milton Friedman
