Thursday, August 18, 2005

Powerlifting Routine

Might try this sometime, but not yet. It does give me ideas though...


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


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


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

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