UPPER BODY
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
Machine Dip
8(L) 8(M) 8(MH) 8(H)
EZ Bar Biceps Curl
10(L) 10(M) 10(MH) 10(H)
EZ Bar Overhead Triceps Extension
10(L) 10(M) 10(MH) 10(H)
2 rounds:
Run the Rack
Dumbbell Biceps Curl
(alternate rounds with a partner)
2 rounds:
Run the Rack
Dumbbell Lying Triceps Extension
(alternate rounds with a partner)
2 rounds:
Run the Rack
Gripper
(alternate rounds with a partner)
*Run the Rack
1. Start with a light weight. Perform 6 reps.
2. Immediately Increase weight. Perfrom 6 reps.
3. Continue until failure. Immediately work back down.
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WEIGHTLIFTING
Testing on Saturday
Push Press
Build to a single at 80%
Back Squat
Build to a single at 80%
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POWERBUILDING
Cycle 1/Week 1
Chest Press
3×12 (M)
Dumbbell Fly
3×12 (M)
Dip (body weight)
4 sets for total reps
EZ Bar Incline front Raise (supine)
3×12 (M)
Triceps Pushdown
2x Run the Rack
Lateral Raise
2x Run the Rack
*Run the Rack
1. Start with a light weight. Perform 6 reps.
2. Immediately Increase weight. Perfrom 6 reps.
3. Continue until failure. Immediately work back down.
“Everything you need for better future and success has already been written. And guess what? All you have to do is go to the library.”
~Henri Frederic Amiel
