Powerlifting
General
Intermediate
Dumbbell
Plan Details
The Powerlifting routine by oklahomadavis is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 40 min
4 exercises
Smith Machine Deadlift
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Tue
Day 2
Est. 56 min
6 exercises
Dumbbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 12 Reps
Thu
Day 3
Est. 46 min
5 exercises
Cable Seated Row
5 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
5 Sets x 12 Reps
Fri
Day 5
Est. 52 min
6 exercises
Dumbbell Seated Shoulder Press
6 Sets x 3 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Jump Squat
4 Sets x 12 Reps
Dumbbell Split Jump
4 Sets x 12 Reps
