Thursday, August 18, 2005
Powerlifting Routine
Might try this sometime, but not yet. It does give me ideas though...
From BodyBuilding.com
MONDAY
Squat(use the strength cycle)
Olympic Squats/Pause Squats 1x3(alternate)
Leg Press 4x6(heavy)
Leg Extensions 3x10(moderate)
Leg Curls or Seated Leg Curls 3x8
Seated or Standing Calf Raises 4x15
**Squat Walkouts(1x1) and Rack Squats(3-4x2) can be done in place of squats
WEDNESDAY
Bench Press(use the strength cycle)
Incline Bench/Decline Bench 3x10
Wide-Grip Bench Press 1x10
Dumbbell Bench Press 3xfailure
Behind-the-Neck or Front Shoulder Press or Seated Press 4x6
Lateral Raises or Bent-Over Lateral Raises 3x10
Barbell Curls 3x8
Hammer Curls 3x8
**Bench Press Lockouts(3-4x2) can be done in place of bench
FRIDAY
Deadlift(use the strength cycle)
Good Mornings 3x10
Behind-the-Neck/Front Pulldowns 4x6(heavy)(alternate)
Cable Rows, Dumbbell Rows, or Machine Rows 3x10(moderate)(alternate)
Shrugs 3x10
Close-Grip Bench Press 3x10
Triceps Extensions or Dips 3xfailure
Heavy Cheat Curls 2x6
Hammer Curls 3x8
**Rack Deadlifts(4x2) can be done in place of deadlifts
From BodyBuilding.com
MONDAY
Squat(use the strength cycle)
Olympic Squats/Pause Squats 1x3(alternate)
Leg Press 4x6(heavy)
Leg Extensions 3x10(moderate)
Leg Curls or Seated Leg Curls 3x8
Seated or Standing Calf Raises 4x15
**Squat Walkouts(1x1) and Rack Squats(3-4x2) can be done in place of squats
WEDNESDAY
Bench Press(use the strength cycle)
Incline Bench/Decline Bench 3x10
Wide-Grip Bench Press 1x10
Dumbbell Bench Press 3xfailure
Behind-the-Neck or Front Shoulder Press or Seated Press 4x6
Lateral Raises or Bent-Over Lateral Raises 3x10
Barbell Curls 3x8
Hammer Curls 3x8
**Bench Press Lockouts(3-4x2) can be done in place of bench
FRIDAY
Deadlift(use the strength cycle)
Good Mornings 3x10
Behind-the-Neck/Front Pulldowns 4x6(heavy)(alternate)
Cable Rows, Dumbbell Rows, or Machine Rows 3x10(moderate)(alternate)
Shrugs 3x10
Close-Grip Bench Press 3x10
Triceps Extensions or Dips 3xfailure
Heavy Cheat Curls 2x6
Hammer Curls 3x8
**Rack Deadlifts(4x2) can be done in place of deadlifts
