UPPER BODY
3 rounds:
No rest between exercies.
8-12 Incline Press
12-15 Cable Fly (high pulley)
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
8-12 Wide grip Pulldown
12-15 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
8-12 Shoulder Press
12-15 Lateral Raise
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
8-12 Machine Triceps Kickback
8-12 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
____________________
WEIGHTLIFTING
3 Position Power Clean (AK/BK/Floating)
5×1 (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 5
Pause Bench Press
3×6 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 whole secret of life is to be interested in one thing profoundly and in a thousand things well.”
~Horace Walpole
