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Power Bodybuilding

Shared By : rupak504

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 3 / 208

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Description

Mike O'hearn's program to lift heavy and not shrink
 
Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 180 sec 4 7 Progress Chart

Chest

 Dumbbell Incline Bench Press 90 sec 10 5 Progress Chart

Chest

 Dumbbell Incline Fly 75 sec 10 3 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 180 sec 4 7 Progress Chart

Upper Legs

 Leg Press 120 sec 10 5 Progress Chart

Upper Legs

 Leg Extensions 90 sec 8 3 Progress Chart
Wednesday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Bent Over Delt Raise 60 sec 12 4 Progress Chart

Shoulders

 Dumbbell Shoulder Press 120 sec 8 3 Progress Chart

Shoulders

 Barbell Up Right Row 90 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

 Dumbbell Up Right Row 60 sec 12 3 Progress Chart

Shoulders

 Dumbbell Front Raise 60 sec 12 3 Progress Chart
Thursday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Barbell Curl 60 sec 10 3 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Biceps

 Preacher Curl 60 sec 10 3 Progress Chart

Triceps

 Barbell Lying Triceps Press 60 sec 10 4 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 10 4 Progress Chart

Triceps

 Dumbbell Incline Triceps Extension 60 sec 10 4 Progress Chart
Friday Back
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 120 sec 2 7 Progress Chart

Back

 Bent Over Two-Dumbbell Row 90 sec 8 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 90 sec 8 3 Progress Chart
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