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3-Day Powerlifting Routine
Source: http://www.cuttystrength.com/3-day-powerbuilding-workout-routine/
Barbell Deep Squat
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3x8 reps |
rest: 60s
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Barbell Overhead Front Raise
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4x12 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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4x8 reps |
rest: 60s
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Reverse Hyper (Flat Bench)
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4x10 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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4x15 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x15 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x8 reps |
rest: 60s
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Reverse Hyper (Flat Bench)
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4x10 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x5 reps |
rest: 60s
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Cable Rope Row to Neck
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Machine Vertical Row (Close Grip)
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4x12 reps |
rest: 60s
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EZ Bar Curl
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4x15 reps |
rest: 60s
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