UPPER BODY
Machine Shoulder Press
20(L) 20(M) 20(H)
Cable Seate Row
20(L) 20(M) 20(H)
Chest Press
20(L) 20(M) 20(H)
Wide Grip Pulldown
20(L) 20(M) 20(H)
Lateral Raise
20(L) 20(M) 20(H)
Reverse Grip Triceps Pushdown
20(L) 20(M) 20(H)
Cable Biceps Curl
20(L) 20(M) 20(H)
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WEIGHTLIFTING
Rest
Openers on Saturday
_____________________
POWERBUILDING
Deload
Close Grip Bench Press
4×8 (M)
Weighted Dip
4×8 (M)
Machine Shoulder Press
3×12 (M)
Skull Crusher
3×8 (M)
Dumbbell Lateral Raise
3×12 (M)
Revrese Grip Triceps Pushdown
3×15 (M)
“Nothing is so strong as gentleness, nothing so gentle as real strength.”
~Saint Francis de Sales
