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Power and Strength Routine
General
Advanced
Dumbbell
Plan Details
The Power and Strength Routine routine by WA786 is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a power and strength routine that is focused on gaining strength within the muscles. You will be performing major muscle and power building multi-joint exercises. These exercise focus at time, on the use of all the little muscles to do each exercise, thus creating optimal growth and strength gaining. Since you are performing major muscle building exercises, there is no need to perform sets to failure, drop sets or decreasing the amount of reps. To build the power and strength in your muscles you want to perform the amount of sets and reps to the number that is being presented. This prevents from bulking up in muscle mass without gaining any strength and power or cutting and losing strength. In this routine you will be alternating the different weeks performed for up to 6 - 8 weeks; this is for optimal muscle growth and strength.
Routine detail
Mon
Week 2 - Chest & Triceps
Est. 74 min
15 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Mon
Week 1 - Legs & Shoulders
Est. 62 min
12 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Tue
Abs - Tuesday
Est. 89 min
9 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Bench Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Wed
Week 1 - Back & Biceps
Est. 70 min
14 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Wed
Week 2 - Legs & Shoulders
Est. 57 min
11 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Box Jump Multiple Response
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Thu
Abs-Thursday
Est. 83 min
7 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Fri
Week 2 - Back & Biceps
Est. 71 min
14 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Fri
Week 1 - Chest & Triceps
Est. 66 min
13 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
