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Thread: My Powerlifting Workout
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My Powerlifting Workout
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.
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hmm, I like to be big!!!
- Join Date
- May 2001
- Location
- New Jersey
- Posts
- 2,236
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 westsideChris Mason is my master.....
American cars are like fat people, sure, they have a lot of power, but they're not built well, and they have all that useless weight, plus they make both make funny noises.
feel free to aim me, nejar462 im on a lot. Don't know much to warn you dudes, but im good at conversations.
Belial in reference to Ronnie Coleman, "Some people say he still has blood in his steroid stream, but I doubt it. Gas isn't one of the side effects, but that massive bloated overly muscular freak of nature circus sideshow appearance might be what tips most people off."
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hmm, I like to be big!!!
- Join Date
- May 2001
- Location
- New Jersey
- Posts
- 2,236
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.
Last edited by nejar462; 06-18-2002 at 04:45 PM.
Chris Mason is my master.....
American cars are like fat people, sure, they have a lot of power, but they're not built well, and they have all that useless weight, plus they make both make funny noises.
feel free to aim me, nejar462 im on a lot. Don't know much to warn you dudes, but im good at conversations.
Belial in reference to Ronnie Coleman, "Some people say he still has blood in his steroid stream, but I doubt it. Gas isn't one of the side effects, but that massive bloated overly muscular freak of nature circus sideshow appearance might be what tips most people off."
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Re: My Powerlifting Workout
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.
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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.
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