UPPER BODY
4 rounds:
No rest between exercises.
8 Chest Press
8 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Shoulder Press
10 Seated Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 Machine Dip
12 Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
Rear Delt Fly
“Rest Pause Sets”
(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
Deload
Dynamic Bench Press
60% 8×3
(bar speed is the focus)
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Plate Raise
2×12 (M)
Overhead Triceps Extension
2×12 (M)
