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
|