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Power Lifting Half Ironman
General
Advanced
Barbell
Plan Details
The Power Lifting Half Ironman routine by pjones8404lml is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Lift Five Days a Week, six days of Aerobic Training One power set, one rest pause set, one volume set. Abs MWF, Arms TTR Monday-DL, Bike Intervals, Run Fast Finish Tuesday-Bench, Swim Intervals, Zone 2 Run Wednesday-Press, Bike Intervals, Zone 2 Run Thursday-Squats, Swim Fartlek, Run Intervals Friday- Row, Bike Intervals, Zone 2 run Saturday- Hour Swim, 2-4 hours bike, 1-2 hour Run Sunday-Rest Designed to work in combination with Half Ironman blocks, without destroying your CNS. Three weeks on, one week Deload.
Routine detail
Day 1
Power Set
Est. 94 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Day 2
Rest Pause
Est. 29 min
5 exercises
Barbell Deadlift
10 Sets x 2 Reps
Barbell Bench Press
10 Sets x 2 Reps
Barbell Shoulder Press
10 Sets x 2 Reps
Barbell Squat
10 Sets x 2 Reps
Barbell Bent-Over Row
10 Sets x 2 Reps
Day 3
Modified German Volume Sets
Est. 102 min
11 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Single Leg Deadlift
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Day 4
Arms
Est. 27 min
4 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 5
Abs
Est. 19 min
3 exercises
Plank
3 Sets
V ups
9 Sets x 5 Reps
Weight Plate Russian Twist
1 Set x 25 Reps
