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Power Lifting and Accessory Work
General
Advanced
Machine strength
Plan Details
The Power Lifting and Accessory Work routine by leegargano is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Squats/Legs
Est. 34 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 24 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 24 Reps
Day 2
Bench/Chest & Shouders
Est. 50 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 24 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Shoulder Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 24 Reps
Day 3
Cardio/Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Deadlifts/Back
Est. 35 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 24 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 24 Reps
Day 5
Cardio/Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Arms
Est. 50 min
8 exercises
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
Cable Bicep Curl
10 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Barbell Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 24 Reps
