UPPER BODY
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do for 12-15 reps)
Complete with as little rest as possible:
50 Seated Row
Complete with as little rest as possible:
50 Shoulder Press
Complete with as little rest as possible:
50 Wide Grip Pulldown
Complete with as little rest as possible:
50 Lateral Raise
Complete with as little rest as possible:
50 Triceps Pushdown
Complete with as little rest as possible:
50 Biceps Curls
_________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
10(L) 8(M) 6(MH) 4(H)
Seated Row
10(L) 8(M) 6(MH) 4(H)
Pullover
10(L) 8(M) 6(MH) 4(H)
3 rounds:
12 Rear Delt Fly
12 Biceps Curl
3 rounds:
12 Lateral Raise
12 Triceps Extension
___________________
POWERBUILDING
Cycle 3//Week 1
Standing Overhead Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Close Grip Power Press
10(L) 10(M) 10(MH) 10(H)
Dumbbell Rollbacks
10(L) 10(M) 10(MH) 10(H)
Dumbbell Lateral Raise
2x Run the Rack
(sets of 6 building up and back down. no rest)
Overhead Triceps Extension
4×15(M)
“Beware the fury of a patient man.”
~John Dryden
