UPPER BODY
3 rounds:
No rest between exercises.
8 Wide Grip Chest Press
8 Neutral Grip Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Row
8 Neutral Grip Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Upright Row
8 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Biceps Curl
(alternate rounds with a partner)
__________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
5×5(MH)
Seated Row
4×8(MH)
Pullover
4×8(MH)
3 rounds:
12 Rear Delt Fly
12 Biceps Curl
3 rounds:
12 Lateral Raise
12 Triceps Extension
___________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Standing Overhead Press
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Close Grip Power Press
3×8(M)
Dumbbell Rollbacks
3×8(M)
Dumbbell Lateral Raise
1x Run the Rack
(sets of 6 building up and back down. no rest)
Overhead Triceps Extension
3×12(M)
“There are only two tragedies in life: one is not getting what one wants, and the other is getting it.”
~Oscar Wilde
