Powerlifting + Row

Workout Name : Powerlifting + Row

Shared By : RubinChandra

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 207

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Description

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Monday Squat Session
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 300 sec 3 5 Progress Chart

Upper Legs

Leg Press Leg Press 220 sec 5 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 180 sec 8 3 Progress Chart
Tuesday Bench Session
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 300 sec 3 5 Progress Chart

Chest

Weighted Chest Dips 200 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 240 sec 5 3 Progress Chart
Wednesday Rest Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Weighted Crunches Weighted Crunches 60 sec 15 2 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 12 1 Progress Chart
Thursday Deadlift Session
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 300 sec 3 5 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 220 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 200 sec 5 3 Progress Chart
Friday Row Session
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 240 sec 4 4 Progress Chart

Back

Chin Up Chin Up 200 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 200 sec 5 3 Progress Chart