100% Powerlifting Workout



100% Powerlifting Workout..............


The 100% power lifting training. This training is designed for competitive guy in powerlifting competitions. This does not mean you can not use this training is great for increasing your power.

This training is for muscle mass, it is purely for strength gains. You can muscle gains, but you will benefit much more from a bodybuilding training. You must train with a spotter for this workout, because you are training with weights heavy in the vicinity of your 1 REP MAX on almost every sentence.
Daily training schedule:
Day 1 - Monday - Chest & Back
Breast
Exercise Sets Reps
Barbell Bench Press 5 See instructions
Dumbbell Bench Press 4 8, 6, 6, 4
Weighted Chest Dip 4 to 6 April
Back
Exercise Sets Reps
Seated Row 5 10,8,8,8,6
Workout Notes
Bench Press: Warmup 10 repetitions of 50% 1 REP MAX. 4 sets of 2-3 reps 75-95% 1 REP MAX. Last sentence do your 1 REP MAX.

Tuesday: Closed / Abdominal Work
Day 2 - Wednesday - Legs
Legs
Exercise Sets Reps
Squat 6 See instructions
Leg Curl 4 to 6 April
Leg Extension 4 to 6 April
Standing calf raises 4 15
Workout Notes
Warmup. 6 sets in total. First 4 sets, 2-3 reps 90% 1 REP MAX. 5. Sentence 1 REP MAX, Theorem 6 Increase 1 REP MAX.

Thursday: Rest day / Abdominal Work
Day 3 - Friday - Shoulders and triceps
Shoulders
Exercise Sets Reps
Military Press 4 6
Incline Bench Press 4 6
Dumbbell Front Raise 4 8
Triceps
Exercise Sets Reps
Close Grip Bench Press 4 10, 8, 6, 4
Lying triceps extension 6 to 8 April
Day 4 - Saturday - Legs
Legs
Exercise Sets Reps
Deadlift June 6 to 8
Leg Curl 4 10
Smith Machine lung 5 6 each leg
Standing calf raises 10 to 15 May

Sunday: Day Off - Take a Break

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