UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds wih a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds wih a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Pec Deck
8-12 Rear Delt Fly
(alternate rounds wih a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Pushdown
8-12 Biceps Curl
20-30 Gripper
(alternate rounds wih a partner)
_____________________________________
WEIGHTLIFTING
3 Position Power Snatch (AK, BK, Floating)
5×1 (M)
Snatch Grip Push Press
5×5 (M)
Close Grip Bench Press
5×5 (M)
Weighted Dip
5×5 (M)
Nautilus Ab
2×20 (M)
_____________________________________
POWERBUILDING
Cycle2/Week 4 Deload
Close Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
(based on bench press 1RM)
Standing Shoulder Press
8(L) 8(M) 8(MH)
Dip
3×8 (0)
Upright Row
2×12 (M)
Skull Crusher
2×12 (M)
“It is human nature to instinctively rebel at obscurity or ordinariness.”
~Taylor Caldwell
