UPPER BODY
Chest Press
4×12 (M)
Wide Grip Pulldow (magnum)
4×12 (M)
Shoulder Press
4×12 (M)
Seated Row (cybex)
4×12 (M)
Machine Triceps Kickback
4×12 (M)
Cable Fly (high pulley)
4×12 (M)
3 rounds:
15 Single-Arm Cable Curl
15 Single-Arm Triceps Pushdown (reverse grip)
___________________
WEIGHTLIFTING
Cycle 1/Week 6
Hang Snatch (AK)
65% 4×2
Hang Clean + Jerk
65% 4(2+2)
Pause Overhead Squat (:03 in bottom)
3×3 (M)
Jerk Balance
3×3 (M)
Snatch Grip Sotts Press
3×8 (L)
____________________
POWERBUILDING
Cycle 2/Week 1
Pause Bench Press
3×10 (80% of Monday’s Weight)
Dumbbell Fly
4×10 (80% of Monday’s Weight)
Weighted Dip
4×10 (80% of Monday’s Weight)
Prone Incline Plate Raise
4×10 (80% of Monday’s Weight)
Triceps Pushdown
4×10 (80% of Monday’s Weight)
“A creator needs only one enthusiast to justify him.”
~Man Ray
