UPPER BODY
3 rounds:
No rest between exercises.
8-12 DB Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Biceps Curl
12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
______________________________
WEIGHTLIFTING
Power Snatch
4×3 (M)
Dumbbell Bench Press
4×8 (M)
Lat Pulldown
4×10 (M)
Dip
4×8 (M)
Dumbbell Pullover
4×10 (M)
3 rounds:
12 EZ Bar Biceps Curl
12 EZ Bar Overhead Triceps Extension
________________________________
POWERBUILDING
Cycle 2/Week 2
Close Grip Bench Press
4×6 (M)
1.5 Barbell Shoulder Press
5(L) 5(M) 5(MH) 5(H)
(increase weight of final set each week)
Machine Close Grip Bench Press
4×12 (M)
Machine Shoulder Press
4×12 (M)
3 rounds:
No rest between exercises.
12 Seated Dumbbell Front Raise
12 Seated Dumbbell Lateral Raise
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
4×15 (M)
“That which does not kill us makes us stronger.”
~Friedrich Nietzsche
