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Powerbuilding (Main focus = upper chest/shoulders)
Bulking
Intermediate
Machine strength
Plan Details
The Powerbuilding (Main focus = upper chest/shoulders) routine by schewe13 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a intermediate to advanced workout routine. You will focus on gaining strength on bench, squat, military press, barbell curls, and ez bar skull crushers. After maximum effort is put on these lifts on your specific day of the week. Your focus will be on hypertrophy on the remaining lifts. Good form is essential once you can do a lift with good form for the amount of sets and reps you may increase the weight using progressive overload. Recommend use of program: 8-12 weeks in calorie surplus
Routine detail
Mon
Chest/Shoulders/Back
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Tue
Biceps/Triceps
Est. 40 min
6 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Wed
Legs/Abs
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 3 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Thu
Chest/shoulders/back
Est. 57 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Fri
Biceps/Triceps
Est. 49 min
7 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Sat
Legs/Abs
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Any
Full body
Est. 60 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback with Stork Stance
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
