UPPER BODY
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds wih a partner)
3 rounds:
No rest between exercises.
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds wih a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8-12 Shoulder Press
(alternate rounds wih a partner)
3 rounds:
No rest between exercises.
8 Tempo Pullover (:04 ecc)
8-12 Lat Pulldown
(alternate rounds wih a partner)
3 rounds:
No rest between exercises.
8 Tempo Biceps Curl (:04 ecc)
8 Tempo Triceps Pushdown (:04 ecc)
(alternate rounds wih a partner)
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WEIGHTLIFTING
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Back Extension
12 Incline Sit-up
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POWERBUILDING
Cycle 2/Week 3
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×1
70% 1×1
75% 1×5
(based on bench press 1RM)
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
3 rounds:
No rest between exercises.
8 Dumbbell Lateral Raise (M)
8 EZ Bar Front Raise (M)
(alternate rounds with a partner)
Incline Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Pushdown
3×15 (M)
“I overcame size with mechanics.”
~Edwin Moses
