UPPER BODY
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shouder Press
8 Tempo Lateral Raise (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8 Tempo Pullover (:04 ecc)
8-12 Biceps Curl
(alternate rounds with a partner)
Gripper
3×20-30
___________________________
WEIGHTLIFTING
Competing orTesting on Saturday
Rest
___________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
Dumbbell Shoulder Press
3×12 (M)
Dip
3×8 (0)
EZ Bar Front Raise (M)
3×12 (M)
Incline Skull Crusher
3×12 (M)
“Reason, observation, and experience; the holy trinity of science.”
~Robert Green Ingersoll
