UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Machine Pullover
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Reaise
8-12 EZ Bar Front Raise
8-12 Dumbbell Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Leaning French Press
8-12 EZ Bar Curl
8-12 Triceps Pushdown
(alternate rounds with a partner)
_______________________________
SLEDS
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
80yd Farmers Walk Shuttle 70/53
(alternate shuttles with a partner)
________________________________
WEIGHTLIFTING
Rest
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POWERBUILDING
Cycle 3/Week 2
Close Grip Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×1
60% 1×5
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×5
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Dumbbell Lateral Raise
3×8 (MH)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Russian Twist
2×20 (MH)
“Things do not change; we change.”
~Henry David Thoreau
