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Powerlifting Routine*
General
Intermediate
Dumbbell
Plan Details
The Powerlifting Routine* routine by r3nars is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength. Powerlifting is based upon straight power of an individual and this routine is purely for strength gains. With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest. While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.
Routine detail
Tue
Chest and Back
Est. 44 min
6 exercises
Barbell Bench Press
4 Sets x 8,6,6,4 Reps
Barbell Incline Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell One-Arm Row
4 Sets x 8,6,6,4 Reps
Cable Cross-Over
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Thu
Triceps and Shoulders
Est. 43 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 8,6,6,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,6,6 Reps
Dumbbell Tricep Extension
4 Sets x 8,6,6,6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
Biceps and Legs
Est. 33 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
