FaiT90

Aug 27th 2014

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2 Powerdays with rutger split

DOWNLOADS/VIEWS: 11/1190

RATING: 78 (FROM 6 JEFIT MEMBERS)

6 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Remember that the days are not specific to day 1 or day 2, you can switch em up as you like.

Powerdays are just for gaining power, so heavy as possible and low reps.
where on the other days you focus on soreness and push true it.

Again edit anything as you like, this is what i am currently doing and is working for me.

Day 1 & 2

Powerdays rest time is personal.
you can take rest as long as you want, as long as you lift the dang weights.

Day 3
After weighter dips you see dips and reps 100.
you just do as many as you can, take a 15 sec brake, continue untill you hit a 100. (like it or not works really well, and youll get sick pump)

Day 4

For now i have a break from deadlifts, so you can add them if you want, its up to you, this works for me.

Day 5
Well Shoulders, this is my favo day, since it burns so mutch and i cant explain but i just love the feeling.
looks like a lot, i nkow.
but get true it and youll feel so good.

Day 6

Bicep / Tricep / Forearms
Focus for Arms (this is also called ego day).
since everybody loves to train/show off there arms.

Day 7
Leg day, if lower body powerday was not intense enough.
you can add this to your routine.

Upper Body Power Day 8 exercises, 47 mins

Barbell Bent-Over Row	3x5 reps	rest: 60s
Pull-Up	2x10 reps	rest: 60s
Cable V Bar Pulldown	2x10 reps	rest: 60s
Barbell Bench Press	3x5 reps	rest: 60s
Dip	2x10 reps	rest: 60s
Barbell Military Press (Seated)	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Lower body power day 6 exercises, 34 mins

Barbell Squat	3x5 reps	rest: 60s
Machine Leg Press	2x10 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s

chest / triceps 9 exercises, 1 hr 18 mins

Barbell Incline Bench Press	10x6 reps	rest: 90s
Dumbbell Fly	4x6 reps	rest: 60s
Cable Lower Chest Raise	4x6 reps	rest: 60s
Leverage Chest Press	2x6 reps	rest: 60s
Weighted Tricep Dip	2x6 reps	rest: 60s
Dip	1x100 reps	rest: 60s
EZ Bar French Press	4x6 reps	rest: 60s
Cable Shoulder Extension	4x6 reps	rest: 60s
	4x10 reps	rest: 60s

back / biceps 8 exercises, 1 hr 10 mins

Barbell Bent-Over Row	10x6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	6x6 reps	rest: 45s
T Bar Row	6x6 reps	rest: 45s
Cable Seated Row	8x6 reps	rest: 30s
Dumbbell Incline Curl	6x8 reps	rest: 30s
Dumbbell Spider Curl	3x6 reps	rest: 60s
Dumbbell Seated Hammer Curl	8x6 reps	rest: 30s
Cable Standing Curl	4x12 reps	rest: 30s

shoulders / triceps 11 exercises, 1 hr 28 mins

Barbell Rear Press	6x6 reps	rest: 90s
Dumbbell Lateral Raise	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 90s
Dumbbell Seated Front Raise	2x10 reps	rest: 90s
Dumbbell Reverse Fly	4x10 reps	rest: 90s
Barbell Upright Row	2x6 reps	rest: 90s
Dumbbell Shoulder Shrug	2x6 reps	rest: 90s
EZ Bar Tricep Extension	4x8 reps	rest: 0s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 90s
Cable Shoulder Extension	4x8 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 90s

bicep / tricep / forearms 10 exercises, 1 hr 2 mins

Weighted Tricep Dip	4x6 reps	rest: 60s
	4x6 reps	rest: 60s
Barbell Curl	6x6 reps	rest: 0s
Barbell Overhead Tricep Extension	6x6 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x6 reps	rest: 0s
Dumbbell Seated Bent-Over Tricep Extension	4x6 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x6 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x6 reps	rest: 60s
Dumbbell Incline Curl	4x6 reps	rest: 0s
Dumbbell Bicep Curl (Reverse Grip)	4x6 reps	rest: 60s

Legs / Calves 7 exercises, 1 hr 8 mins

Barbell 1/2 Squat	5x6 reps	rest: 90s
Machine Leg Press	6x8 reps	rest: 60s
Machine Leg Extension	6x6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	2x10 reps	rest: 60s
Machine Leg Curl (Prone)	6x8 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s