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Powerlifting regime to increase compound lifts
Barbell Squat
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2x6 reps |
rest: 180s
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Barbell Deadlift
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1x6 reps |
rest: 180s
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T Bar Row
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3x12 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 90s
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EZ Bar Curl
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3x12 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 90s
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Barbell Bench Press
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3x6 reps |
rest: 180s
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Barbell Military Press
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3x15 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 90s
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Cable Shoulder Extension
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3x12 reps |
rest: 0s
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Cable Rope High Pulley Tricep Extension
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3x12 reps |
rest: 60s
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Running
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1x0 reps |
rest: 15s
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Barbell Squat
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2x6 reps |
rest: 180s
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Barbell Deadlift
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1x6 reps |
rest: 180s
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EZ Bar Curl
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3x12 reps |
rest: 0s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 90s
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Running
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1x0 reps |
rest: 15s
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Barbell Bench Press
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3x6 reps |
rest: 180s
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Barbell Tricep Press (Close Grip)
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3x12 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 90s
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Cable Shoulder Extension
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3x12 reps |
rest: 0s
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Cable Rope High Pulley Tricep Extension
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3x12 reps |
rest: 60s
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Running
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1x0 reps |
rest: 20s
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Cable Kneeling Crunch
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1x10 reps |
rest: 0s
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Cable Upward Chop
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1x10 reps |
rest: 0s
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Plank
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1x10 reps |
rest: 0s
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Parallel Bar Hip Raise
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1x10 reps |
rest: 30s
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Cable Kneeling Crunch
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1x10 reps |
rest: 0s
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Cable Upward Chop
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1x10 reps |
rest: 0s
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Plank
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1x10 reps |
rest: 0s
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Parallel Bar Hip Raise
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1x10 reps |
rest: 30s
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Cable Kneeling Crunch
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1x10 reps |
rest: 0s
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Cable Upward Chop
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1x10 reps |
rest: 0s
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Plank
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1x10 reps |
rest: 0s
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Parallel Bar Hip Raise
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1x10 reps |
rest: 30s
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EZ Bar Curl
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3x12 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 90s
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