UPPER BODY
Incline Press
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Pec Deck
3×15 (M)
Machine Dip
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Lat Pulldown
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Rear Delt Fly
3×15 (M)
Cable Seated Row
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
2 rounds:
12 Lateral Raise
Band Lateral Raise Pulses (burn out)
2 rounds:
12 Overhead Triceps Extension
Band Triceps Pushdown Pulses (burn out)
____________________________
WEIGHTLIFTING
Power Snatch
70% 4×2
Push Press
80% 6 sets of 2
Back Squat
80% 6 sets of 2
Seated Row
8(L) 8(M) 8(MH) 8(H)
Ab Wheel
3 sets (pick reps)
____________________________
POWERBUILDING
Cycle 3/Week 2 (peaking)
Testing Next Week!
Close Grip Blokz Bench
5×5 (M)
(not heavy. move the bar fast)
Dumbbell Fly
8(L) 8(M) 8(MH)
Weighted Dip
8(0) 6(L) 4(M) 4(MH)
Skull Crusher
8(L) 8(M) 8(MH)
“A little nonsense now and then is relished by the wisest men.”
~Roald Dahl
