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Showing results for tags 'power lifting'.
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Lets train together and keep each other motivated - the program that I recommend consists basically of Bench Press, Dead Lifts ,Squats , Snatches and Push presses and some supplementary exercises. Also sprints for rapid cardio development . Today lets train chest - 6 sets of bench press an example of training log will be Bench Press set 1 8 * 160 set 2 7* 180 set 3 4* 225 set 4 3 *225 set 5 5* 150 Dumble Press 5 * 8 * 200 (5 sets , 8 reps , 200 lbs total)
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Day 1 - Back & Biceps Deadlift - 7 * 1 (7 sets 1 rep) Chain pull down - 5 * 10 Bicep curl - 5 * 10 Concentration curl - 4 * 10 Reverse Bicep curl - 4* 8 Day 2 Chest & Triceps Flat Bench Press - 5*5 Incline Bench Press - 5*7 French Curls - 4* 10 Tricep pulldowns - 4*10 Day 3 Legs & Abs Squats - 6* 5 Leg Press - 5 * 10 Leg curls - 4*8 Weighted situps - 5* 12 leg raises - 50 reps total Day 4 Cardio - 1 hour of kickboxing with heavy bags Day 5-7 repeat of 1-3 Day 8 Sprints - 100 m * 30 Diet 6-7 meals a day (will post later the detailed meal plan)
