UPPER BODY
HQ Line Chest Press
8(L) 8(M) 8(MH) 8(H)
Hammer Strength Incline Press
10(L) 10(M) 10(MH) 10(H)
Hammer Strength Wide Chest
3×12(M)
Nautilus Pullover
8(L) 8(M) 8(MH) 8(H)
Preacher Curl
10(L) 10(M) 10(MH) 10(H)
Flex Bisolator
3×12(M)
_________________
WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
5×5(MH)
Seated Row
4×8(MH)
Pullover
4×8(MH)
3 rounds:
12 Rear Delt Fly
12 Biceps Curl
3 rounds:
12 Lateral Raise
12 Triceps Extension
________________
POWERBUILDING
Cycle 2/Week 3 (peak week)
Standing Overhead Press
50% 1×8
60% 1×8
70% 1×8
65% 1×8
55% 1×8
HQ Line Chest Press
12(L) 12(M) 12(MH) 12(H)
Machine Triceps Kickback
15(L) 15(M) 15(MH) 15(H)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Tempo EZ Bar Front Raise (:04 ecc)
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
4×20(M)
“Action and reaction, ebb and flow, trial and error, change – this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision, fresh hope. And out of hope, progress.”
~Bruce Barton
