UPPER BODY
3 rounds:
No rest between exercises.
12-15 Pullover
8-12 Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Lateral Raise
8-12 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Triceps Pushdown
8-12 Machine Dip
(alternate rounds with a partner)
Machine Biceps Curl
“Rest Pause Sets”
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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
Cycle 4/Week 1
Dynamic Bench Press
62.5% 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
4×10 (M)
Overhead Triceps Extension
4×12 (M)
“Your attitude, not your aptitude, will determine your altitude.”
~Zig Ziglar
