POWER!!!

Workout Name : POWER!!!

Shared By : jateague VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3 / 532

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Description

Overall Balanced Muscle Building. Find your PR and use the percentages:
Week 1=60%
Week 2=65%
Week 3=70%
Week 4=80%
Week 5=60%
Week 6=90%

Test for new PR and start over at Week 1.

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Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 5 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 5 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 5 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 5 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 5 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 5 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Triceps

Dumbbell Lying Triceps Extension Dumbbell Lying Triceps Extension 60 sec 5 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 40 1 Progress Chart
Wednesday Squat
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 5 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 5 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 5 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 5 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 3 Progress Chart

Upper Legs

Barbell Overhead Squat Barbell Overhead Squat 60 sec 5 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 5 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 10 3 Progress Chart
Friday Chest and Biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 5 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 5 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 5 3 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 60 sec 5 3 Progress Chart

Forearms

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 60 sec 5 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 5 3 Progress Chart

Upper Legs

Barbell Hang Clean Barbell Hang Clean 60 sec 5 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 30 sec 10 3 Progress Chart
Saturday Deads
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 180 sec 5 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 5 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 5 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 5 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 5 3 Progress Chart

Glutes

Kneeling Squat Kneeling Squat 60 sec 5 3 Progress Chart

Back

T Bar Row T Bar Row 60 sec 5 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 40 1 Progress Chart