UPPER BODY
9-12-15
No rest between exercises.
Chest Press
Lat Pulldown
(alternate rounds with a partner)
9-12-15
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)
9-12-15
No rest between exercises.
Machine Dip
Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Extension
15 Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
3 Position Power Snatch (AK, BK, Floating)
5×1 (M)
Snatch Grip Push Press
5×5 (M)
Close Grip Bench Press
5×5 (M)
Weighted Dip
5×5 (M)
Nautilus Ab
2×20 (M)
________________________________
POWERBUILDING
Cycle 3/Week 1
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
65% 1×5
(based on bench press 1RM)
Standing Shoulder Press
5(L) 5(M) 1(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Pushdown
3×15 (M)
“Our dilemma is that we hate change and love it at the same time; what we really want is for things to remain the same but get better.”
~Sydney J. Harris
