UPPER BODY
“Rest Pause Sets”
Chest Press
“Rest Pause Sets”
Seated Row
“Rest Pause Sets”
Shoulder Press
“Rest Pause Sets”
Lat Pulldown
“Rest Pause Sets”
Machine Dip
“Rest Pause Sets”
Biceps Curl
“Rest Pause Sets”
Triceps Extension
“Rest Pause Sets”
Select a weight that allows 15 reps (fresh):
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
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WEIGHTLIFTING
Pause Power Snatch (BK)
70% 4×3
Strict Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Cycle 3/Week 3
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
70% 1×5
(based on Bech press 1rm)
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)
“I absolutely loathe luxury. It is the one thing I cannot stand.”
~Brigitte Bardot
