UPPER BODY
Close Grip Dynabody Power Press
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Behind the Neck Lat Pulldown
8 Supinated Lat Pulldown
(alternate rounds with a partner)
Cable Seated Row
3×15 (M)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
2 rounds:
Biceps Curl 21’s
(alternate rounds with a partner)
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WEIGHTLIFTING
Meet Week!
Rest
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POWERBUILDING
Cycle 2/Week 1
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
1.5 Barbell Shoulder Press
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set each week)
Machine Close Grip Bench Press
4×12 (M)
Machine Shoulder Press
4×12 (M)
3 rounds:
No rest between exercises.
12 Seated Dumbbell Front Raise
12 Seated Dumbbell Lateral Raise
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
4×15 (M)
“The greatest object in educating is to give a right habit of study.”
~Maria Mitchell
