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Workout Routines
I work extremely hard molding my chest and body for powerlifting. Currently I am prepping for the USAPL
Bench Press Nationals held this year in St. Louis,
Missouri. Below is my current routine(s) used for
building MASS & STRENGTH. This is not for the
faint of heart, and is not intended as advice or for
"bodybuilding". This is a 7 day routine that requires
one full day of just Cardio for weightloss.
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Monday (Arms) |
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A combination of any of these movements are used during the
workout. |
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Preacher Curls (Inner & Outer) |
Skull Crusher |
Tricep Pushdowns (Rope) |
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Tricep Pushdowns (Bar) |
Tricep Pushdowns (Curve Bar) |
Concentration Curls |
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Barbell Curls |
Seated Tricep Press |
Weighted Dips |
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Hammer Curls |
Tricep Dumbbell Extensions |
Cutler Bicep Curls |
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Standing Dumbbell Curls |
Preacher Dumbbell Curls |
Reverse Tricep Pushdowns |
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Cable Concentration Curls |
Tricep Extensions (Rope) |
Tricep Extensions (Dumbbell) |
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Bicep Curl (Straight Bar) |
Bicep Curls (Dual Cable) |
Tricep Press (Barbell) |
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Bicep Bomber Curls |
Alternating Dumbbell Curls |
Chin Ups |
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Matrix Preacher Curl |
Life Fitness Curls |
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Abs: 15~30 minutes of abdominal work is done after lifting is
completed |
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Tuesday (Legs) |
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A combination of any of these movements are used during the
workout. |
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Squats |
Leg Extensions |
Hamstring Curls |
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Leg Press |
Hack Squat Rack |
Calf Raises |
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Reverse Hamstring Curls |
Dumbbell Carry |
Dumbbell Step-Ups |
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Abs: 15~30 minutes of abdominal work is done after lifting is
completed |
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Wednesday (Chest) |
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A combination of any of these movements are used during the
workout. |
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Bench Press |
Bulgarian Bench Press (Blocks) |
Banded Bench Press |
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Incline Bench Press |
Decline Bench Press |
Cobra's |
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Dumbbell Bench Press |
Dumbbell Incline Bench Press |
Dumbbell Decline Bench Press |
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Hammer Incline |
Hammer Decline |
Hammer Wide Grip |
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Hammer Bench |
Cable Crossover |
Cable Pulls (Ground Setting) |
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Smith Incline Press |
Close Grip Bench Press |
Flat Bench Dumbbell Flys |
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Incline Dumbbell Flys |
Decline Dumbbell Flys |
Dumbbell Press (Inner Grip) |
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Incline Cable Flys |
Flat Bench Cable Flys |
Pec Deck |
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Overhead Dumbbell Ext. |
Rainbows (Chest & Lats) |
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Abs: 15~30 minutes of abdominal work is done after lifting is
completed |
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Thursday (Arms) |
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A combination of any of these movements are used during the
workout. |
|
Preacher Curls (Inner & Outer) |
Skull Crusher |
Tricep Pushdowns (Rope) |
|
Tricep Pushdowns (Bar) |
Tricep Pushdowns (Curve Bar) |
Concentration Curls |
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Barbell Curls |
Seated Tricep Press |
Weighted Dips |
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Hammer Curls |
Tricep Dumbbell Extensions |
Cutler Bicep Curls |
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Standing Dumbbell Curls |
Preacher Dumbbell Curls |
Reverse Tricep Pushdowns |
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Cable Concentration Curls |
Tricep Extensions (Rope) |
Tricep Extensions (Dumbbell) |
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Bicep Curl (Straight Bar) |
Bicep Curls (Dual Cable) |
Tricep Press (Barbell) |
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Bicep Bomber Curls |
Alternating Dumbbell Curls |
Chin Ups |
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Matrix Preacher Curl |
Life Fitness Curls |
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Abs: 15~30 minutes of abdominal work is done after lifting is
completed |
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Friday (Cardio) |
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During non-competition this day is usually an off & heal day.
However, as a competition approaches this will be used as a 2-3 hour
cardio day. Elliptical machine max time with fat burn / matrix
bike on fat burn cycle. Basketball can be used as a substitute for some
of this time. |
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Abs: 15~30 minutes of abdominal work is done after lifting or
cardio is completed |
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Saturday (Chest) |
A combination of any of these movements are used during the
workout.
5 Weeks Pre-Competition Inzer Phenom bench shirt used for flat
bench Movements |
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Bench Press |
Bulgarian Bench Press (Blocks) |
Banded Bench Press |
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Incline Bench Press |
Decline Bench Press |
Cobra's |
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Dumbbell Bench Press |
Dumbbell Incline Bench Press |
Dumbbell Decline Bench Press |
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Hammer Incline |
Hammer Decline |
Hammer Wide Grip |
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Hammer Bench |
Cable Crossover |
Cable Pulls (Ground Setting) |
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Smith Incline Press |
Close Grip Bench Press |
Flat Bench Dumbbell Flys |
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Incline Dumbbell Flys |
Decline Dumbbell Flys |
Dumbbell Press (Inner Grip) |
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Incline Cable Flys |
Flat Bench Cable Flys |
Pec Deck |
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Overhead Dumbbell Ext. |
Rainbows (Chest & Lats) |
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Abs: 15~30 minutes of abdominal work is done after lifting is
completed |
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Sunday (Back & Shoulders) |
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A combination of any of these movements are used during the
workout. |
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Deadlifts |
Barbell Rows (Smith) |
Seated Row |
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Dumbbell Deadlifts |
Wide Grip Row |
Lat Pull Down (Normal Grip) |
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Lat Pull Down (Close Grip) |
Shoulder Press (Barbell) |
Shoulder Press (Dumbbell) |
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Wide Grip Chin Ups (Weighted) |
Hammer Lat Row |
Hammer Lat Low Row |
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Hammer Lat High Row |
Barbell Row (T-Bar) |
Cable Crossover |
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Lower Back Dips (Weighted) |
Lateral Raise (Life Fitness) |
Lat Pull (Life Fitness) |
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Bent Over Dumbbell Rows |
Reverse Dumbbell Lat Raise |
Seated Dumbbell Shrugs |
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Standing Dumbbell Shrugs |
Barbell Shrugs |
Cable Reverse Shrugs |
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Side Lateral Raise (Dumbbell) |
Front Lateral Raise |
Barbell Chins |
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Abs: 15~30 minutes of abdominal work is done after lifting is
completed |
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