UPPER BODY
HQ Line Chest Press
12(L) 10(M) 8(MH) 6(H)
Flex Leverage Row
12(L) 10(M) 8(MH) 6(H)
Body Masters Incline Press
15(L) 12(M) 10(H)
Front Pulldown
15(L) 12(M) 10(H)
Hammest Strength Wide Chest
3×12(MH)
Hammer Strength Low Row
3×12(MH)
Pec Deck
15(L) 12(M) 10(H)
Rear Delt Fly
15(L) 12(M) 10(H)
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WEIGHTLIFTING
Drill (very light)
Hang Snatch High Pull
4×4
Power Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Grip Push Press
70% 1×3
75% 1×3
80% 3×2
Close Grip Bench Press
55% 1×6
60% 1×6
65% 1×6
70% 1×6
Seated Row
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 3//Week 2
Standing Overhead Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 3×3
Close Grip Power Press
4×8(MH)
Dumbbell Rollbacks
4×8(MH)
Dumbbell Lateral Raise
3×12(MH)
Triceps Pushdown
3×15(MH)
“Everyone thinks of changing the world, but no one thinks of changing himself.”
~Leo Tolstoy
