Power Lifting Workout

from the Free WeightLifting Programs!

3-day Power Lifting Workout. To be completed 3 times per week with the primary goal of obtaining more density to the Muscles of the Body.

Power Lifting Workout

3 Day per Week Whole Body Power Resistance
Basic Routine - 2-day Max Resistance to be completed 2 times per week at most. Duration 1hr approximately Rest & Recovery - Take a day rest from the full body workout plan i.e complete it monday, Wednesday and Friday, NOT Monday, Tuesday, Thursday. Intensity - Carry-out the exercises slowly focusing on good form. Always lift HEAVY with good form to Develop maximium Power, Speed and Muscle Mass.
Ab Workout Weight-lifting Sets x Reps Power Cleans 4 x 5 Legs Squats 12, 10, 8, 6, 6 Chest Bench Press 5 x 6 Incline Push-up on bench 3 x 12 (Fast!) Back Lateral Pull-up 3 x til failure
Points to Note Change program after 8-10 weeks to ensure the muscles of the body continue to grow and do not become stagnant from the same old workout routine. Take 25 seconds break between Core excercises Take 45 seconds break between Weightlifting excercises Take 1-2 minutes between the Power Cleans

3 Day per Week Whole Body Power Resistance

Basic Routine - 2-day Max Resistance to be completed 2 times per week at most. Duration 1hr approximately

Rest & Recovery - Take a day rest from the full body workout plan i.e complete it monday, Wednesday and Friday, NOT Monday, Tuesday, Thursday.

Intensity - Carry-out the exercises slowly focusing on good form. Always lift HEAVY with good form to Develop maximium Power, Speed and Muscle Mass.

Ab Workout

Weight-lifting Sets x Reps

Power Cleans 4 x 5

Legs
Squats 12, 10, 8, 6, 6

Chest
Bench Press 5 x 6
Incline Push-up on bench 3 x 12 (Fast!)

Back
Lateral Pull-up 3 x til failure