UPPER BODY
21-15-9
No rest between exercises.
Shoulder Press
Machine Dip
Chest Press
(no rest between rounds)
21-15-9
No rest between exercises.
Lat Pulldown
Machine Pullover
Seated Row
(no rest between rounds)
21-15-9
No rest between exercises.
Lateral Raise
Pec Deck
Rear Delt Fly
(no rest between rounds)
21-15-9
No rest between exercises.
Biceps Curl
Triceps Extension
Gripper
(no rest between rounds)
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WEIGHTLIFTING
At a moderate load:
Close Grip Bench Press 4×8
At a moderate load:
Standing Shoulder Press 4×8
At a moderate load:
Weighted Dip 4×8
At a moderate load:
Overhead Triceps Extension 4×8
3 rounds:
12 Back Extension (0)
12 Incline Sit-up (0)
_____________________________________
POWERBUILDING
Cycle 2/Week 2
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×1
70% 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)
“The most certain sign of wisdom is cheerfulness.”
~Michel de Montaigne
