My Powerlifting Workout

[Hercule]

Monday:
1. Squats 3X3
2. Leg Extensions 3X6
Leg Presses 3X6
3. Calf Raises 3X6
4. Leg Curls 3X6

Wednesday:
1. Bench Presses 3X3
2. Overhead Presses 3X6
Bradford Presses 3X6
Neck Bench Presses 3X6(can someone tell me exactly how to do these?)
3. Tricep Extensions 3X6
Close Grip Bench presses 3X5
4. Hammer Curls 3X6

Friday:
1. Deadlift 3X3
2. Barbell curls 3X8
Dumbell Curls 3X8
Cocentration Curls 3X8 (what are these?)
3. Barbell Rows 3X6
Dumbell Rows 3X6

When there are two excersises under a number, I alternate between these every week. I found this routine at another site, and am not sure how to do Neck Bench Presses and concentration curls. Thanks for any comments.

[nejar462]

hey i dont want to be insulting but why do you squat and deadlift so little compared to your bench press? Is that seriously how you're built?

BTW not a bad routine for a new guy if you are one, if you have a year or two under you try westside

[nejar462]

actually thats a lot of bicep work, you dont need any for powerlifting, you might be able to cut down a bit on the volume overall as well.

[big calvin]

Originally posted by Hercule
Monday:
1. Squats 3X3
2. Leg Extensions 3X6
Leg Presses 3X6
3. Calf Raises 3X6
4. Leg Curls 3X6

******take out lex extensions. add those sets to squats if u want. do leg curls before calfs.

Wednesday:
1. Bench Presses 3X3
2. Overhead Presses 3X6
Bradford Presses 3X6
Neck Bench Presses 3X6(can someone tell me exactly how to do these?)
3. Tricep Extensions 3X6
Close Grip Bench presses 3X5
4. Hammer Curls 3X6

*********for shoulders just do push presses. just do close bench for triceps. dont do the hammer curls this day

Friday:
1. Deadlift 3X3
2. Barbell curls 3X8
Dumbell Curls 3X8
Cocentration Curls 3X8 (what are these?)
3. Barbell Rows 3X6
Dumbell Rows 3X6

**********do rows after deadlifts(if u can take it). do just barbell curls.

add rotator cuff work some grip work and ab work.

[Hercule]

I do the same amount of excersises on everything. When there are two excersises under one number, I alternate every week. Like yesterday, I did leg extensions, and next monday I will Leg presses. I do the same amount of work with each lift.