Powerbuilding

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3 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 2 exercises, 18 mins

	Barbell Squat	4x5,5,3,3 reps	rest: 120s
	Barbell Deadlift	3x3 reps	rest: 120s

Push 6 exercises, 56 mins

Barbell Military Press	4x10 reps	rest: 100s
Barbell Bench Press	4x5,5,3,3 reps	rest: 100s
Barbell Military Press	4x6,6,5,5 reps	rest: 80s
Machine Reverse Fly	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	4x6 reps	rest: 80s
Cable Kneeling Crunch	4x15 reps	rest: 70s

Pull 9 exercises, 1 hr 7 mins

Dumbbell Decline Bench Press	3x10 reps	rest: 100s
Dumbbell Bent-Over Raise	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 100s
Pull-Up	2x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 100s
Cable Lat Pulldown (Wide Grip)	4x8,8,6,6 reps	rest: 70s
Machine Seated Tricep Dip	3x10 reps	rest: 90s
Cable Seated Row	4x8,8,6,6 reps	rest: 70s
Cable Shoulder Extension	3x15 reps	rest: 20s

Rest 0 exercises, 0 min

Legs 4 exercises, 34 mins

Push 6 exercises, 48 mins

Machine Leg Press	6x15 reps	rest: 95s
Barbell Bench Press	3x10,8,6 reps	rest: 80s
Barbell Military Press	3x10,8,6 reps	rest: 70s
Machine Seated Leg Curl	2x15 reps	rest: 80s
Dumbbell Incline Bench Press	3x10,8,6 reps	rest: 70s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Pull 4 exercises, 23 mins

Dumbbell Bent-Over Reverse Fly	4x12 reps	rest: 45s
Pull-Up	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10,8,6 reps	rest: 70s
Cable Seated Row	3x10,8,6 reps	rest: 70s