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power-builder
New member
When I'm not training for a powerlifting meet, we do this routine - usually spring and summer:
Mon and Thurs:
Chest -
Flat bench - pyramid up, 3 top sets, last top set is a drop set 3,2,1 plates for at least 10 reps ea, no rest.
Super-set incline then flat dummy presses for 10/10.
Super-set pec deck and cable flyes.
Traps -
Bar shrugs, pyramid up, 3 top sets at 4 plates for 20 reps, last top is a drop set 4,3,2 plates for 20 ea, no rest.
Dummy shrugs, drop set 150,140,130,120 for 20 ea, no rest.
Machine shrugs, 3 single sets at 20.
Tues and Fri:
Shoulders -
Dummy presses, pyr up to 110-120 for 8-10 ea
3 Triple-sets; side del raises, dummy upright rows and rear delts.
Arms -
Super-set bi's and tri's, 4 movements, 3 sets ea, 24 sets total.
Weds:
Legs-
Super-set hacks then squats, 3 top sets at 3 plates, 10/10 ea (if the lungs hold out),
or single set squats, last top set is a drop set from 4 plates. (4,3,2)
Super-set hams and extensions
Back -
Pullups
Dummy rows from a bench (weight goes BELOW your feet)
Close-grip pull-downs
Finishing move
Sat and Sun: recover
Thurs and Fri we're getting tired and drop the poundages a little from the Mon & Tues results.
Kinda look forward to power season so we can take a break! Only 1 body part per week then.
I'm 38 and have been doing this for a long time, so far so good.
Comments, suggestions?
Mon and Thurs:
Chest -
Flat bench - pyramid up, 3 top sets, last top set is a drop set 3,2,1 plates for at least 10 reps ea, no rest.
Super-set incline then flat dummy presses for 10/10.
Super-set pec deck and cable flyes.
Traps -
Bar shrugs, pyramid up, 3 top sets at 4 plates for 20 reps, last top is a drop set 4,3,2 plates for 20 ea, no rest.
Dummy shrugs, drop set 150,140,130,120 for 20 ea, no rest.
Machine shrugs, 3 single sets at 20.
Tues and Fri:
Shoulders -
Dummy presses, pyr up to 110-120 for 8-10 ea
3 Triple-sets; side del raises, dummy upright rows and rear delts.
Arms -
Super-set bi's and tri's, 4 movements, 3 sets ea, 24 sets total.
Weds:
Legs-
Super-set hacks then squats, 3 top sets at 3 plates, 10/10 ea (if the lungs hold out),
or single set squats, last top set is a drop set from 4 plates. (4,3,2)
Super-set hams and extensions
Back -
Pullups
Dummy rows from a bench (weight goes BELOW your feet)
Close-grip pull-downs
Finishing move
Sat and Sun: recover
Thurs and Fri we're getting tired and drop the poundages a little from the Mon & Tues results.
Kinda look forward to power season so we can take a break! Only 1 body part per week then.
I'm 38 and have been doing this for a long time, so far so good.
Comments, suggestions?
