UPPER BODY
4 rounds:
No rest between exercises.
10 Chest Press
10 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Shoulder Press
10 Seated Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Machine Dip
10 Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Upright Row
10 Triceps Pushdown
(alternate rounds with a partner)
Rear Delt Fly
4×15 (M)
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WEIGHTLIFTING
Rest -or-
Miyake Snatch High Pull
5×2 (M)
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Dip or Machine Dip
8(L) 8(M) 8(MH) 8(H)
Barbell Biceps Curl
8(L) 8(M) 8(MH) 8(H)
Barbell Overhead Triceps Ext.
8(L) 8(M) 8(MH) 8(H)
_________________________
POWERBUIDING
Cycle 2/Week 2
Incline Press
8(L) 8(M) 8(MH) 8(M)
Close Grip Bench
8(L) 8(M) 8(MH) 8(M)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Dumbbell Skull Crusher
15(L) 12(M) 10(MH) 8(H)
4 rounds:
12 Plate Raise
12 Overhead Triceps Extension
Leaning Push-up
2x AMRAP
“The less secure a man is, the more likely he is to have extreme prejudice.”
~Clint Eastwood
