Workout for increasing Power
December 5th, 2009 | Author: dominick
Straight Powerlifting Workout
Schedule
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| Workout #1 | Workout #2 | Workout #3 | Workout #4 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| Bench Press – 2-3 Reps | |||||
| Cable Rows – 6-8 Reps | |||||
| Flat DB Press – 4-6 Reps | |||||
| Dips – 6-8 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Set #6 |
| Squat – 1-3 Reps | ||||||
| Leg Curls – 6-8 Reps | ||||||
| Leg Extensions – 6-8 Reps | ||||||
| Standing Calf Raises – 16-20 Reps |
Workout #3
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 |
| Close Grip Bench – 10-12 Reps | ||||
| DB Front Shoulder Raises – 10-12 Reps | ||||
| Incline Bench Press – 10-12 Reps | ||||
| DB Shoulder Press – 8-10 Reps | ||||
| Skull Crushers – 6-8 Reps |
Workout #4
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Set #6 |
| Deadlift – 6-8 Reps | ||||||
| Leg Curls – 10-12 Reps | ||||||
| Lunges – 6-8 Reps | ||||||
| Lat Pulldowns – 8-10 Reps | ||||||
| Standing Calf Raises – 16-20 Reps |
