UPPER BODY
3 rounds:
No rest between exercises.
12-15 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
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 Biceps Curl
12-15 Triceps Pushdown
20-30 Gripper
(alternate rounds with a partner)
____________________
WEIGHTLIFTING
Rest or:
Don’t exceed 70%
Every 1:00 for 10:00
2 Power Snatch
Close Grip Bench Press
8(L) 6(M) 4(MH) 2(H)
Seated Row
10(L) 8(M) 6(MH) 4(H)
Pullover
10(L) 8(M) 6(MH) 4(H)
3 rounds:
12 Rear Delt Fly
12 Biceps Curl
3 rounds:
12 Lateral Raise
12 Triceps Extension
_______________________
POWERBUILDING
Cycle 3//Week 2
Standing Overhead Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Close Grip Power Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Rollbacks
12(L) 10(M) 8(MH) 6(H)
Dumbbell Lateral Raise
1x Run the Rack
(sets of 6 building up and back down. no rest)
Overhead Triceps Extension
4×15(M)
“Use it or lose it.”
~Jimmy Connors
