week 5/6

DOWNLOADS/VIEWS: 0/954

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength.

Powerlifting is based upon straight power of an individual and this routine is purely for strength gains.

With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest.

While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.

build tri 4 exercises, 41 mins

Barbell Bench Press (Close Grip)	4x6 reps	rest: 120s
Cable Tricep Kickback	4x6 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s

leg 5 exercises, 41 mins

Machine Leg Extension	4x6 reps	rest: 120s
Machine Leg Press	4x6 reps	rest: 120s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Wall Squat	3x8 reps	rest: 20s
Machine Seated Calf Raise	3x10 reps	rest: 60s

chest 4 exercises, 38 mins

Cable Cross-Over	4x6 reps	rest: 120s
Machine Fly	4x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s

back 4 exercises, 35 mins

Cable Rope Seated Row	3x8 reps	rest: 60s
Machine Lat Pulldown	4x6 reps	rest: 120s
Chin-Up	4x10 reps	rest: 60s
Cable V-Bar Row	4x10 reps	rest: 60s

shoulder and forarm 7 exercises, 1 hr 2 mins

Cable Reverse Curl	4x6 reps	rest: 120s
EZ Bar Curl (Reverse Grip)	3x6 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x6 reps	rest: 120s
Dumbbell Seated Press (Palms In)	4x6 reps	rest: 120s
Barbell Wrist Curl (Posterior)	4x6 reps	rest: 60s
Barbell Rear Delt Row	4x12 reps	rest: 60s
Barbell Military Press	4x12 reps	rest: 60s

bi 4 exercises, 44 mins

Preacher Curl Machine	4x6 reps	rest: 120s
Cable Drag Curl	4x6 reps	rest: 120s
Cable One-Arm High Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s

stretch 6 exercises, 44 mins

Cable Tricep Pushdown (V-Bar)	3x7 reps	rest: 90s
Barbell Shrug	3x7 reps	rest: 90s
Machine Incline Chest Press	3x7 reps	rest: 90s
Hack Squat	3x7 reps	rest: 90s
Cable Drag Curl	3x7 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 60s