Upper Body
Chest Press
6×6 (constant load)
(rest :20 between sets)
Peck Deck
12(L) 12(M) 12(H)
Machine Dip
6×6 (constant load)
(rest :20 between sets)
Supinated Pulldown
6×6 (constant load)
(rest :20 between sets)
Rear Delt Fly
12(L) 12(M) 12(H)
Seated Row
6×6 (constant load)
(rest :20 between sets)
3 rounds:
No rest between exercises.
15 Triceps Extension
15 Biceps Curl
(alternate rounds with a partner)
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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
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POWERBUILDING
Cycle 2/Week 3
Close Grip Bench Press
8(L) 6(M) 4(MH) 4(H)
1.5 Barbell Shoulder Press
4(L) 4(M) 4(MH) 4(H)
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)
Triceps Pushdown
4×15 (M)
“People call me a perfectionist, but I’m not. I’m a rightist. I do something until it’s right, and then I move on to the next thing.”
~James Cameron
