UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Seated Row
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Biceps Curl
12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
70% 4×2
Push Press
80% 6 sets of 2
Back Squat
80% 6 sets of 2
Seated Row
8(L) 8(M) 8(MH) 8(H)
Ab Wheel
3 sets (pick reps)
__________________________________
POWERBUILDING
Cycle 3/Week 1 (peaking)
Close Grip Blokz Bench
5×5 (M)
(not heavy. move the bar fast)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Plate Raise
12 Overhead Triceps Extension
(alternate rounds with a partner)
“Sooner barbarity than boredom.”
~Theophile Gautier
