UPPER BODY
Machine Shoulder Press
4×12 (M)
Wide Grip Pulldown
4×12 (M)
Machine Dip
4×12 (M)
Cable Seated Row
4×12 (M)
Overhead Triceps Extension
4×12 (M)
EZ Bar Biceps Curl
4×12 (M)
3 rounds:
No rest between exercises.
15 Rope Triceps Pushdown
15 Rope Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
70% 4×2
Push Press
80% 6 sets of 3
Back Squat
80% 6 sets of 3
Seated Row
8(L) 8(M) 8(MH) 8(H)
Ab Wheel
3 sets (pick reps)
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POWERBUILDING
Cycle 2/ Week 4 (deload)
Close Grip Blokz Bench
5×5 (M)
(not heavy. move the bar fast)
Dumbbell Fly
3×8 (M)
Weighted Dip
4×8 (0)
Skull Crusher
3×8 (M)
2 rounds:
No rest between exercises.
12 Plate Raise
12 Overhead Triceps Extension
(alternate rounds with a partner)
“I believe that good things come to those who work.”
~Wilt Chamberlain
