UPPER BODY
Machine Incline Press
6(H) 12(MH) 25(M)
(do a couple of warm-up sets before starting)
Pullover
6(H) 12(MH) 25(M)
(do a couple of warm-up sets before starting)
Chest Press
6(H) 12(MH) 25(M)
(do a couple of warm-up sets before starting)
Seated Row
6(H) 12(MH) 25(M)
(do a couple of warm-up sets before starting)
Cable Fly (high pulley)
4×15 (M)
Rear Delt Fly
4×15 (M)
____________________
WEIGHTLIFTING
Pause Power Snatch (BK)
70% 5×2
Snatch Grip Push Press
70% 5×2
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Dip
5(0) 4(L) 3(M) 2(MH) 1(H)
Overhead Triceps Extension
4×12 (M)
_____________________
POWERBUILDING
Close Grip Power Press
12(L) 10(M) 8(H)
Cybex Shoulder Press
12(L) 10(M) 8(H)
Machine Triceps Kickback
3×15 (M)
Dumbbell Lateral Raise
3×15 (M)
Rope Triceps Pushdown
3×20 (M)
Icarian Standing Lateral Raise
3×20 (M)
“The best way to predict the future is to create it.”
~Peter Drucker
