UPPER BODY
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Pullover
*Cumulative Sets”
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complete prescribed reps.
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WEIGHTLIFTING
Rest (hitting openers on saturday)
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POWERBUILDNG
Cycle 1/Week 3
Dumbbell Floor Press
4×8 (M)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press (M)
8 Neutral Grip Machine Shoulder Press (M)
(alternate rounds with a partner)
“Rest Pause Sets”
Lateral Raise
“Rest Pause Sets”
Machine Dip
2 rounds:
No rest between exercises.
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
“Rest Pause Sets”
Overhead Triceps Extension
“If you go long enough without a bath, even the fleas will leave you alone.”
~Ernie Pyle
