UPPER BODY
3 rounds:
No rest between exercises.
8 Chest Press
12 Pec Deck
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Seated Row
12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Shoulder Press
12 Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Supinated Pulldown
12 Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rope Cable Curl
15 Triceps Pushdown
20-30 Gripper
(alternate rounds with a partner)
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WEIGHTLIFTING
3 Position Power Clean (AK/BK/Floating)
5×3 (M)
Snatch Grip Push Press
4×4 (M)
Wide Grip Pulldown
4×10 (M)
Dip
4×8 (0)
Overhead Triceps Extension
4×12 (M)
_____________________
POWERBUILDING
Cycle 2/Week 4
Pause Bench Press
3×7 80% of Monday’s Weight
Dumbbell Fly
4×8 80% of Monday’s Weight
Weighted Dip
4×8 80% of Monday’s Weight
Prone Incline Plate Raise
4×10 80% of Monday’s Weight
Triceps Pushdown
4×10 80% of Monday’s Weight
“The important thing about a sport is the people who devote their lives to it.”
~Robert Redford
