Pro Power Workout
General
Beginner
Barbell
Plan Details
The Pro Power Workout routine by EmrahOral is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Power1
Est. 117 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Kettlebell Two Arm Swing
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Wed
Power2
Est. 110 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Bulgarian Split Squat
3 Sets x 24 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Reardelt Airlockers
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Fri
Power3
Est. 117 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
