UPPERBODY
“Cumulative Sets”
Chest Press
“Cumulative Sets”
Front Pulldown
“Cumulative Sets”
Shoulder Press
“Cumulative Sets”
Seated Row
“Cumulative Sets”
Seated Dip
“Cumulative Sets”
Pullover
*Cumulative Sets”
1. Select a weight that you can do for 15 reps, fresh.
2. Perform 1 Rep followed by :10 Rest
3. Perform 2 Reps followed by :10 Rest
4. Perform 3 Reps followed by :10 Rest
5. Continue until failure to complet perscribed reps.
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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)
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POWERBUILDING
Cycle 3/Week 2
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×1
70% 1×5
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
12(L) 10(M) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
Triceps Pushdown
3×15 (M)
“Adapt or perish, now as ever, is nature’s inexorable imperative.”
~H. G. Wells
