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Powerlifting
AUDIO TIP
Sport
Advanced
Machine strength
Plan Details
The Powerlifting routine by Lauchaab is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Despegue Liviano
Est. 119 min
11 exercises
Decline Crunch
3 Sets x 8 Reps
Abdominal rodillas al pechi
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
7 Sets x 10 Reps
Barbell hold
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Katana extensions
3 Sets x 8 Reps
Tue
Banca pesada
Est. 156 min
10 exercises
Decline Crunch
3 Sets x 8 Reps
Abdominal rodillas al pechi
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Bench Press
7 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Hook con polea
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Sentadilla
Est. 173 min
12 exercises
Decline Crunch
3 Sets x 8 Reps
Abdominal rodillas al pechi
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Squat
7 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Anterior deltoid raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Thu
Banca Liviana
Est. 156 min
10 exercises
Decline Crunch
3 Sets x 8 Reps
Abdominal rodillas al pechi
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Bench Press
7 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Hook con polea
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Despegue Pesado
Est. 119 min
11 exercises
Decline Crunch
3 Sets x 8 Reps
Abdominal rodillas al pechi
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
7 Sets x 10 Reps
Barbell hold
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Katana extensions
3 Sets x 8 Reps
Any
Shoulders
Est. 133 min
12 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Que me importa (idc)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Anterior deltoid raise
3 Sets x 8 Reps
Treadmill Running
1 Set
