power workout routine

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    Power Workout Routine I - Illustrations, method and description

    Flat Bench Press

    Set progression:

    Warm up: 20 repetitionsSet one: 1 x 7 repetitionsSet two: 1 x 7 repetitionsSet three: 1 x 5 repetitions

    The main purpose of this exercise is to increase strength. Heres what I suggest you do. Warm upwith 20 repetitions. This weight should be less than 50% of your max and you should get a reallygood stretch out of your chest and shoulders. Do these reps nice and slow.

    For the first set, use about 60% of your max. For example, lets say your max on the bench is225 pounds. For your first set, youll do 60% or 135 pounds in this case. Dont worry that youdont feel your muscles burning after the first set because your goal is to build strength - Notendurance.

    Rest for about 1 minute to a minute and a half and remember to stretch your chest. For yoursecond set, you should be using 70% to 75% of your max. So, if yo ur max is 225 pounds, youll

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    be using about 165 pounds. Do seven controlled repetitions. Rest about a minute and a half. Foryour third set, you should be nearing 80% to 85% of your max. If your max is 225 youll beusing about 185 pounds to 190 pounds.

    Its important that you get a spotter for this set. Try and get 5 repetitions with this last set. This is

    very important - Do not max out with your bench press. That is, do not go for one rep max sets.

    You should only do this after about 8 weeks of training and even at that, you must be verycareful. One rep maximums can lead to injuries so keep your reps to 5 and up and alwaysperform the reps with a controlled and fluid movement.

    Really concentrate on the movement and squeeze those pecs throughout the entire movement.Remember to keep your head and butt on the bench. Do not bounce the weight off your chest asthis takes away from the overall exercise.

    You should be pyramiding the weight for this workout routine. That is, try and add 5% to 10% to

    your final working set every other workout, or every workout if you can.

    Rest periods between sets: 1 minute to 1 minutes seconds

    Incline Bench Press

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    Set progression:

    Warm up: 15 repetitionsSet one: 1 x 7 repetitionsSet two: 1 x 7 repsSet three: 1 x 5 reps

    This is a great exercise for the deltoids (shoulders). Your warm up should consist of 15repetitions with about 50% of your max. If your not comfortable doing this exercise to the back,try using the barbell in the front.

    So if you max on the press is 185 pounds, you should warm up with about 90 pounds. The firstset should be used with about 60% (110 pounds) of your max, the second set 70% (130 pounds)of your max and for the last set, you should be close to 80% (148 - 150 pounds) of your max.

    Choose a weight that allows you to comfortably do the repetitions in good form. You should justbarely be able to complete the last rep on the last set. I suggest you get a spotter for this set.

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    You should be pyramiding the weight for the free workout routine. That is, try and add 5% to10% to your final working set every other workout. If you prefer to do this exercise to the front,please do so.

    Rest periods between sets: 1 minute.

    Dead lifts

    Set progression:

    Warm up: 15 repetitionsSet one: 1 x 7 repetitionsSet two: 1 x 7 repsSet three: 1 x 7 reps

    Since this exercise is a true multi jointed exercise, you should be able to handle more weight thanwith other exercises. However, you should always be using the proper technique - Especiallywith this exercise as it involves the lower back.

    For the first set, you should do a warm up that consists of about 40% to 50% of your max. So if your max is 315 pounds, you should be starting with about 135 pounds.

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    Warm up: 15 repetitionsSet one: 1 x 8 repetitionsSet two: 1 x 8 repetitionsSet three: 1 x 6 to 8 repetitions

    Weight increments: You should be starting with about 50% of your max on the first set.Increase the weight by 10% to 15% for each successive set. By the time you reach set four, youshould be using 80% to 85% of your max. The movement should be under control and fluid. Tryand aim for a 5% to 10% increase in weight from set one to set two in this program.

    For your last set, you should be using weight that allows you to perform 6 to 8 reps but withsome difficulty. You want to just barely complete 8 reps in good form.

    Rest periods sets: 50 seconds

    Lying leg curls

    Set progression: Warm up: 1 x 15 repetitionsSet one: 1 x 12 repetitionsSet two: 1 x 10 repetitionsSet three: 1 x 8 repetitions

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    Weight increments: For each successive set, increase the weight by about 10% to 15%. By thethird set, you should be at 80% to 85% of your max.

    Rest periods between sets: 50 seconds

    Power Workout Routine II - Illustrations, method and description

    Heavy close grip bench presses

    Set progression:

    Warm up: 20 repetitions

    Set one: 1 x 7 repetitionsSet two: 1 x 7 repetitionsSet three: 1 x 5 repetitions

    Weight increments: For the first couple of workouts, choose a comfortable weight that allowsyou to perform the exercise in good form.

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    Warm up with 20 repetitions. This weight should be less than 50% of your max and you shouldwarm up your triceps and chest area. Do these reps nice and slow. So if your max is 150 pounds,you should be warming up with about 75 pounds.

    For the first set, use about 60% of your max. For example, lets say your max is 150 pounds. For

    your first set, youll do 60% or 90 pounds in this case. Dont worry that you dont feel your muscles burning after the first set because your goal is to build strength - Not endurance.

    Rest for about 1 minute to a minute and a half and remember to stretch your triceps. For yoursecond set, you should be using 70% to 75% of your max. So, if your max is 150 pounds, youllbe using about 105 pounds.

    Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should benearing 80% to 85% of your max. If your max is 150 youll be using abou t 120 pounds to 125pounds.

    Its important that you get a spotter for this set. Try and get 5 repetitions with this last set.

    Really concentrate on the movement and squeeze those triceps throughout the entire movement.Remember to keep your head and butt on the bench and keep your arms to the sides. Do notbounce the weight off your chest as this takes away from the overall exercise.

    Keep the weight constant for the first couple of workouts. After you have gotten used to theexercise, try and increase the weight by 5% to 10%. Remember not to bounce the weight off your chest. You want to keep all of the tension on the triceps. You should be at 80% to 85% of you max by set four.

    Rest periods between sets: 60 seconds

    Parallel bar dips

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    Set progression:

    Set one: 1 x 12 repetitions - use your body weightSet two: 1 x 8 repetitions - weightedSet three: 1 x 8 repetitions - weighted

    Weight increments: If you are not used to performing this exercise, I suggest you try and useyour body weight for 3 sets of 8 to 12 until you are comfortable enough to add weight to theexercise.

    Once you feel comfortable to add weight, add another 5 to 10 pounds. Slowly add another 5 to10 pounds every other workout. However, do not add weight at the expense of form. Make surethat you can perform the reps under control before you add more weight.

    Rest period between sets: 50 seconds to 1 minute.

    Chin ups

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    Set progression:

    Set one: 1 x 12 repetitions - use your body weightSet two: 1 x 8 repetitions - weightedSet three: 1 x 8 repetitions - weighted

    Rest period between sets: 50 seconds to 1 minute.

    Bent over barbell rowing

    This exercise is a true mass building exercise and should become one of the exercise staples inyour back program. Bent over barbell rowings main purpose is to add slabs of beef to your mid

    back, if its done right. Its very important that you get the form and technique of this exercisedown to a scien