MirPowerlifting63WC
Powerlifting and fitness (off season powerlifttraining)
General
Intermediate
None
Plan Details
The Powerlifting and fitness (off season powerlifttraining) routine by MirPowerlifting63WC is a 6 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Off season workouts for a powerlifter. This routine includes a running day and yoga day as well. It ...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Deadlift, bench and upper body assistance exercises
Est time: 81 min
10 exercises
Barbell Deadlift
Back
Sets
6
Reps
10,5,4,3,8,8
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
6
Reps
10,5,4,3,8,8
Interval
00:00
Rest Time
01:30
Chin-Up
Back
Sets
3
Reps
4
Interval
00:00
Rest Time
01:30
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
12,10,8
Interval
00:00
Rest Time
01:30
Dumbbell Tricep Extension
Triceps
Sets
3
Reps
11
Interval
00:00
Rest Time
01:00
Dumbbell Seated Bent-Over Reverse Fly
Shoulders
Sets
3
Reps
13
Interval
00:00
Rest Time
01:00
Barbell Ab Rollout (Kneeling)
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dynamic Chest Stretch
Chest
Sets
2
Reps
10
Interval
00:00
Rest Time
00:10
Shoulder Stretch
Shoulders
Sets
2
Reps
10
Interval
00:00
Rest Time
00:10
Tricep Stretch
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:10
