UPPER BODY
Cable Fly (from high pulley)
3×15 (M)
Cable Fly (from low pulley)
3×15 (M)
Cable Straight-Arm Pulldown
3×15 (M)
Cable Rear Delt Fly
3×15 (M)
Cable Lateral Raise
3×15 (M)
Cable Overhead Triceps Extension
3×15 (M)
Single-Arm Cable Curl
3×15 (M)
Single-Arm Triceps Pushdown (reverse grip)
3×15 (M)
____________________
WEIGHTLIFTING
Cycle 1/Week 4
Hang Snatch (AK)
65% 4×2
Hang Clean + Jerk
65% 4(1+2)
Pause Overhead Squat (:03 in bottom)
3×3 (M)
Jerk Balance
3×3 (M)
Snatch Grip Sotts Press
3×8 (L)
___________________
POWERBUILDING
Cycle 1/Week 4
Weighted Dip
8(0) 8(L) 8(M) 8(MH) 8(H)
Behind the Neck Press
8(L) 8(M) 8(MH) 8(H)
Flex Leverge Chest Press
6×6 (rest :10)
Cable Fly
3×15 (M)
Dumbbell Lateral Raise
6×6 (rest :10)
EZ Bar Skull Crusher
6×6 (rest :10)
Cable Overhead Triceps Extension
3×15 (M)
“There is no terror in the bang, only in the anticipation of it.”
~Alfred Hitchcock
