UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Cable Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
8-12 Nautilus Behind the Neck
8-12 Cable Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Rear Delt Fly
8-12 Machine Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
At a moderate load:
Incline Bench Press 4×8
At a moderate load:
DB Bent Row 4×8
At a moderate load:
Machine Dip 15-12-10-8
At a moderate load:
Pullover 15-12-10-8
At a moderate load:
EZ Bar Biceps Curl 15-12-10-8
At a moderate load:
Overhead Triceps Extension 15-12-10-8
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POWERBUILDING
Cycle 3/Week 3
Close Grip Bench Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Machine Shoulder Press
10(L) 8(M) 6(MH) 4(H)
Skull Crusher
12(L) 10(M) 8(MH) 6(H)
Dumbbell Lateral Raise
4×12 (M)
Reverse Grip Triceps Pushdown
4×15 (M)
“It’ll be a great place if they ever finish it.”
~O. Henry
