UPPER BODY
Chest Press
6×6 (rest :10 between sets)
Seated Row
6×6 (rest :10 between sets)
3 rounds:
No rest between exercises.
10 Upright Row
10 Overhead Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Reverse Grip Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Hammer Strength Preacher Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
8(L) 6(M) 4(MH) 2(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
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POWERBUILDING
Cycle 3//Week 2
Standing Overhead Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 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)
