UPPER BODY
Incline Press (machine)
“Rest Pause Sets”
Wide Grip Pulldown
“Rest Pause Sets”
Decline Press (machine)
50 Reps with As Little Rest As Possible
Cable Seated Row
50 Reps with As Little Rest As Possible
Pec Deck
“Rest Pause Sets”
Rear Delt Fly
“Rest Pause Sets”
3 rounds:
No rest between exercises.
15 Cable Triceps Pushdown
15 Cable Biceps Curl
(alternate rounds with a partner)
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WEIGHTLIFTING
At a moderate load:
Incline Bench Press 8-8-8-8
At a moderate load:
DB Bent Row 8-8-8-8
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 3/Week 2
Close Grip Bench Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
Machine Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Skull Crusher
12(L) 10(M) 8(MH) 6(H)
Dumbbell Lateral Raise
4×12 (M)
Reverse Grip Triceps Pushdown
4×15 (M)
“It all depends on how we look at things, and not how they are in themselves.”
~Carl Jung
