UPPER BODY
3 rounds:
No rest between exercises.
8-12 Machine Shoulder 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 Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
At a light/moderate load:
Close Grip Bench Press 4×8
At a light/moderate load:
Standing Shoulder Press 4×8
At a light/moderate load:
Weighted Dip 4×8
At a light/moderate load:
Overhead Triceps Extension 4×8
3 rounds:
12 Back Extension (0)
12 Incline Sit-up (0)
_________________________________
POWERBUILDING
Cycle 2/Week 1
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
3 rounds:
No rest between exercises.
8 Dumbbell Lateral Raise (M)
8 EZ Bar Front Raise (M)
(alternate rounds with a partner)
Incline Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Pushdown
3×15 (M)
“I have always supported measures and principles and not men.”
~Davy Crockett
