Powerbuilding Phase 5. Everyday Movements

Transcription

1 Powerbuilding Phase 5 Everyday Movements Monday: 3 x 1 Minute Banded Crunches Tuesday: 100 Decline Crunches Wednesday: 100 Banded Crunches Thursday: 75 Ab Wheels Friday: 3 x 25 Banded Punches (Each Side) Saturday: 3 x 1 Minute Banded Crunches (Week 1) Monday: Chest/Back/Triceps - Seated Rows: - Side Raises: - Slight Incline Dumbbell Press: Main Movement: 20 Min Flat Bench Press: (Regular Grip) 5 x 5 (Working Sets) 2 x 10 (Back Down Sets) Main Accessory: 15 Min Regular Grip Floor Press: (Add Chains if Possible) 4 x 4 (Working Sets) 2 x 10 (Back Down Sets) Sub Accessory: 15 Min Incline Dumbbell Presses: 15,12,10,8 Seated Rows <> Lat Pulldowns:

2 15,12,10,8 each Dips <> EZ Bar Skullcrushers: 4 x 8 <> 4 x 12 V Bar Pushdowns: 4 x 15 1 x (Drop Set Hitting 5 Weights for x10 Reps Each) Tuesday: Squats/Quads/Hamstrings Warm Up: 15 min - Sled/Plate Drags OR Lunges: 3 x 100ft OR 3 x 50ft - Air Squats: x 10 Close / x 10 Normal / x 10 Wide - Band Crunches: - Butterflies on Bench: (Really Open up Those Hips) 3 x 12 - Leg Press: Main Movement: 20 Min 1 x 8 2 x 6 2 x 4 Competition Stance Back Squat: Main Accessory: 15 Min 5 x 3 Speed Sumo Deadlifts: (65% of 1RM) Leg Press <> Leg Extensions: 20,15,15,10 <> 4 x 12

3 Finisher: 10 Min Single Leg Bulgarian Split Squats <> Leg Curls: 4 x 8 <> 4 x Degree Back Extension: (OR GHD) 4 x 15 (or 4 x 8) Wednesday: Shoulders & Biceps - Rope Pushdowns: - OH Banded Pull Aparts: - Seated Dumbbell Press: Seated Barbell Presses: (Use Camber Bar if Possible) 12,10,8,6 2 x 10 (Back Down Sets) Barbell Upright Rows (Use Axle Bar or Fat Gripz if Possible) <> Dumbbell Lateral Raises: 4 x 8 <> 4 x 15 Sub Accessory: 15 Min Incline Back Flys <> ISO Cable Rear Delt Flys: 4 x 15 each 3 x 21 s Overhand Straight Bar Curls: Finisher: 10 Min

4 Straight Bar Curls <> EZ Bar Preacher Curls: 4 x 20 <> 4 x 10 (TUT.. 4 Second Eccentric) Thursday: Chest/Back/Triceps - Side Raises: - Seated Rows: - Flat Dumbbell Bench: Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Chains if Possible) 9 x 3 (Alternating Grips) 2 x 10 (Back Down Sets w/o Chains) Flat Dumbbell Bench w/ Bands Behind Back <> Slight Incline Bench: 4 x 12 <> 4 x 8 Zero Degree Barbell Rows <> Lat Pull Downs: 4 x 8 <> 4 x 15 Dumbbell Floor Press: 4 x 8 1 x 20 (Burnout) V Bar Pushdowns <> Rope Pushdowns: 3 x 25 <> 3 x (Drop Set Hitting 5 Weights for x10 Reps Each)

5 Friday: Shoulders & Biceps - Shoulder Circles: 3 x 30 Seconds (15 Seconds Each Way) - Rotator Cuff External: - Dumbbell Standing Flys: - Seated Dumbbell Press: (Neutral Grip) Seated Dumbbell OH Press <> Single Arm Leaning Dumbbell Laterals: 15,12,10,8 each Dumbbell Clean & Press <> Standing Dumbbell Lateral Raises: 4 x 12 <> 4 x 20 Barbell Shrugs: 15,12,10,8 Incline Alternating Dumbbell Curls <> Standing Dumbbell Hammer Curls Cross Body: 3 x 12 <> 3 x 8 1 x (Drop Set Hitting 4 Weights for x10 Reps Each) each Straight Bar Curls: 2 x 1 Minute Straight

6 Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Band Crunches: - Leg Curls: - Stiff Leg Dumbbell: 4 x 5 Conventional Deadlifts off 3 Blocks: Stiff Leg Barbell Deadlifts: 4 x 8 1 x 10 (TUT.. 4 second Eccentric) Dumbbell Good Mornings <> Leg Curls: 15,12,10,8 <> 4 x 20 Finisher: 10 Min 45 Degree Extensions <> Seated Band Leg Curls: <>

7 (Week 2) Monday: Chest/Back/Triceps - Seated Rows: - Side Raises: - Slight Incline Dumbbell Press: Main Movement: 20 Min Close Grip Flat Bench Press: 4 x 5 (Working Sets) 2 x 10 (Back Down Sets) Incline Barbell Bench: 15,12,10,8 Sub Accessory: 15 Min Flat Dumbbell Press w/ Twist <> Incline Chest Supported Dumbbell Rows: 20,15,12,10 <> 4 x 10 (BIG the top) Underhand Pulldowns <> ISO Seated Rows: 4 x 15 <> 4 x 12 Dips: 100 Reps in as Few Sets as Possible Overhead Rope Extensions <> V Bar Pushdowns: 4 x 15 <> 4 x 1 Minute Straight

8 Tuesday: Squats/Quads/Hamstrings Warm Up: 15 min - Air Squats: - Band Crunches: - Sled/Plate Drags OR Leg Press: 3 x 100ft or - Leg Extensions: - Lat Pulldowns: Main Movement: 25 Min Competition Stance Back Squat: 2 x 6 2 x 4 2 x 5 (TUT.. 4 second eccentric.. 2 second Pause) Main Accessory: 15 Min Front Squat: 4 x 5 2 x 10 (Back Down Sets) Sub Accessory: 15 Min Leg Press <> Single Leg Bulgarian Split Squats: 4 x 10 <> 4 x 15 1 x (Drop Set Hitting 4 Weights for x10 Reps) Band 45 Degree Extensions <> Band Good Mornings: 4 x 15 each

9 Wednesday: Shoulders & Biceps - Band External Rotation: - Lat Pulldowns: - Seated Dumbbell Press: Seated Dumbbell Presses: 12,10,8,6 2 x 10 (Back Down Sets) Dumbbell Frontal Raises <> Single Arm Leaning Barbell Raises: (Use Fat Gripz or Axle Bar if Possible) 4 x 15 <> 4 x 10 Sub Accessory: 15 Min Rope Face Pulls <> Rear Delt Flys w/ Head on Incline: 4 x 15 each 3 Way Incline Dumbbell Curls: 4 x 5/5/5 Finisher: 10 Min Straight Bar Curls <> Standing Dumbbell Hammer Curls Cross Body: each 1 x 1 Minute Straight EACH

10 Thursday: Chest/Back/Triceps - Low Rows: - V Bar Pushdowns: - Incline Dumbbell Bench: Regular Grip Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands if Possible) 6 x 3 3 x 4 (W/O Bands) Incline Dumbbell Bench w/ Band Behind Back <> Flat Dumbbell Bench Neutral Grip: 4 x 12 <> 4 x 8 4 x 8 Overhand Bent Over Barbell Rows: Wide Grip Seated Rows <> Wide Grip Pulldowns: 4 x 12 each Barbell Skullcrushers: 4 x 8 1 x 20 (Burnout) OH Tricep Part Ways <> Straight Bar Pushdowns: 4 x 12 <> 4 x 25

11 Friday: Shoulders & Biceps - Dumbbell Lateral Raises: - Straight Arm Pulldowns: - Seated Dumbbell Press: Seated Machine OH Press <> EZ Bar Upright Rows: 15,12,10,8 <> 4 x 15 Back Flys <> OH Flys: 4 x 15 each Dumbbell Shrugs: 15,12,10,8 Reverse EZ Bar Preacher Curls <> Incline Twist Curls: 4 x 12 <> 4 x 15 (BIG the top of each Rep) Dumbbell Alternating Dumbbell Curls: 2 x (Run the Rack Hitting 5 Weights for x10 Reps Each)

12 Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Cable Crunches: - Single Leg Hamstring Bridges: 3 x 12 - Dumbbell Deadlifts: 2 x 6 2 x 4 Sumo Deadlifts:: 4 x 5 Wide Stance Box Squats: (Add Bands if Possible) Stiff Leg Dumbbell Deadlift Pump Fakes <> Leg Extensions: 4 x 10 <> 4 x 15 (3 Sec the top of each Rep) Finisher: 10 Min 45 Degree Extensions <> Leg Curls: 4 x 15 <> 4 x 20

13 (Week 3) Monday: Chest/Back/Triceps - Seated Rows: - Side Raises: - Slight Incline Dumbbell Press: Main Movement: 20 Min Flat Bench Press: (Regular Grip) 4 x 4 2 x 10 (Back Down Sets) Main Accessory: 15 Min Close Grip Floor Press: (Use Axle Bar if Possible) 4 x 3 (Working Sets) 2 x 10 (Back Down Sets) Sub Accessory: 15 Min Incline Dumbbell Twist Press: 15,12,10,8 High to Low Seated Rows <> Single Arm Dumbbell Rows: 4 x 15 <> 4 x 8 JM Presses: 12,10,8,6 Seated Machine Dips (OR Weighted Bench dips) <> V Bar Pushdowns:

14 4 x 10 <> 4 x 15 Rope Pushdowns: 3 x (Drop Set Hitting 5 Weights for x10 Reps Each) Tuesday: Squats/Quads/Hamstrings Warm Up: 15 min - Sled/Plate Drags OR Lunges: 3 x 100ft OR 3 x 50ft - Air Squats: x 10 Close / x 10 Normal / x 10 Wide - Band Crunches: - Butterflies on Bench: (Really Open up Those Hips) 3 x 12 - Leg Press: Main Movement: 20 Min 4 x 3 Competition Stance Back Squat: Main Accessory: 15 Min 5 x 3 Speed Conventional Deadlifts: (65% of 1RM) Leg Press <> ISO Leg Extensions: 4 x 10 (5 Second Eccentric.. 3 second Pause.. Explode Up) <> 4 x 15 Finisher: 10 Min Pistol Squats on Bench <> ISO Band Leg Curls: 4 x 8 <> 4 x Degree Extensions: (Or GHD) 4 x 15 (or 4 x 8)

15 Wednesday: Shoulders & Biceps - Rope Pushdowns: - OH Banded Pull Aparts: - Seated Dumbbell Press: Seated Barbell Presses: (Use Camber Bar if Possible) 5 x 5 2 x 10 (Back Down Sets) EZ Bar Upright Rows (Fat Gripz if Possible) <> Seated Dumbbell Lateral Raises: 20,15,12,10 Sub Accessory: 15 Min Band Face Pulls <> Snatch Grip Barbell Rows: 4 x 15 (Slow Mind 2 Muscle) <> 4 x 12 (Keep it Light. BIG the Top) Preacher Curls: 3 x 10/10 (Close Grip / Wide Grip) Finisher: 10 Min Cable Curls <> Straight Bar Curls (Use Axle Bar or Fat Gripz): 4 x 20 <> 4 x 10 (TUT.. 4 Second Eccentric) 1 x (Drop Set Hitting 5 Weights for x10 Reps Each)

16 Thursday: Chest/Back/Triceps - Side Raises: - Seated Rows: - Flat Dumbbell Bench: Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands if Possible) 9 x 3 (Alternating Grips) 2 x 10 (Back Down Sets w/o Bands) Flat Dumbbell Bench (Neutral Grip) <> Steep Incline Bench: 4 x 8 <> 4 x 15 1 x 4 x 10 Incline Barbell Row: Seated Rows <> Lat Pulldowns: 3 x 10 (2 Second the Top) <> 3 x 10 (2 Second the Top) Dumbbell Floor Press w/ Band Behind Back: (Neutral Grip) 4 x 8 1 x 20 (Burnout) Incline Dumbbell Part Ways <> Band Pushdowns: 3 x 10 <> 3 x 25 1 x 20 <> 1 x AMRAP

17 Friday: Shoulders & Biceps - Shoulder Circles: 3 x 30 Seconds (15 Seconds Each Way) - Rotator Cuff External: - Dumbbell Standing Flys: - Seated Dumbbell Press: (Neutral Grip) Seated Dumbbell OH Press (Neutral Grip) <> Single Arm Leaning Cable Laterals: 15,12,10,8 <> 4 x 20 Dumbbell Clean & Press <> Incline Back Flys: 20,15,12,10 <> 4 x 15 Preacher Curls w/ Barbell: 15,12,10,8 1 Arm Preacher Curls <> 1 Arm Concentration Curls: 3 x 12 <> Incline Alternating Dumbbell Curls: 3 x (Drop Set Hitting 4 Weights for x8 Reps Each)

18 Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Band Crunches: - Leg Curls: - Stiff Leg Dumbbell: Conventional Deadlifts: 4 x 3 (Working Sets) Trap Bar Deadlifts off 2 Deficit: 4 x 5 2 x 10 (Back Down Sets) Stiff Leg Dumbbell Deadlifts <> Leg Curls: 15,12,10,8 <> 4 x 20 Finisher: 10 Min 45 Degree Extensions <> Calf Raises: (Holding Plate) <> 3 x 25

19 (Week 4) Monday: Chest/Back/Triceps - Seated Rows: - Side Raises: - Slight Incline Dumbbell Press: Main Movement: 20 Min Close Grip Flat Bench Press: Progression Incline Dumbbell Bench Pump Fakes <> Flat Dumbbell Bench: 4 x 8 <> 4 x 15 Sub Accessory: 15 Min Single Arm Dumbbell Rows: 20,15,12,10 <> 4 x 10 (BIG the top) ISO Pulldowns <> Incline Chest Supported Rows (Underhand Grip): 4 x 15 <> 4 x 12 Dips: 100 Reps in as Few Sets as Possible 4 x 12 Tricep Rollouts: V Bar Pushdowns:

20 3 x 1 Minute Tuesday: Squats/Quads/Hamstrings Warm Up: 15 min - Air Squats: - Band Crunches: - Sled/Plate Drags OR Leg Press: 3 x 100ft or - Leg Extensions: - Lat Pulldowns: Main Movement: 25 Min 1 x 6 2 x 4 2 x 2 Competition Stance Back Squat: Main Accessory: 15 Min Front Squat: 4 x 5 2 x 10 (Back Down Sets) Sub Accessory: 15 Min Leg Press: 20,15,12,10 1 x (Drop Set Hitting 4 Weights for x10 Reps) Leg Extensions <> Leg Curls: 4 x 15 each

21 Wednesday: Shoulders & Biceps - Band External Rotation: - Lat Pulldowns: - Seated Dumbbell Press: Seated Twist Presses: 15,12,10,8 Incline Dumbbell Frontal Raises <> Incline Back Flys 4 x 10 <> 4 x 15 Sub Accessory: 15 Min Standing Dumbbell Lateral Raises: 100 Reps w/o Dropping the Weight Overhand Straight Bar Curls: 4 x 10/10 (Close Grip / Medium Grip) Finisher: 10 Min Incline Alternating Dumbbell Curls <> Standing Dumbbell Hammer Curls Cross Body: 3 x 12 <> 3 x Run the Rack Hitting 4 Weights for x10 Reps Each

22 Thursday: Chest/Back/Triceps - Low Rows: - V Bar Pushdowns: - Incline Dumbbell Bench: Wide Grip Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands if Possible) 6 x 3 2 x 10 (Back Down Sets w/o Bands) Incline Dumbbells Together Press <> Flat Dumbbell Bench: 15,12,10, 8 each 4 x 8 Underhand Bent Over Barbell Rows: High to Low Seated Rows <> Pulldowns: 4 x 15 each EZ Bar Skullcrushers: 3 x 8 (Strict) 3 x 8 (Overload) OH Tricep Extensions <> Flat Bench OH Tricep Part Ways: 4 x 12 <> 4 x 25 Rope Pushdowns:

23 2 x 50 Friday: Shoulders & Biceps - Dumbbell Lateral Raises: - Straight Arm Pulldowns: - Seated Dumbbell Press: Seated Machine OH Press <> Cable Upright Rows: 15,12,10,8 <> 4 x 15 High Seated Rows <> Dumbbell Shrugs: 4 x 12 each 4 x 20 Standing Dumbbell Lateral Raises: EZ Bar Preacher Curls <> Single Arm Preacher Curls: 4 x 12 (TUT.. 4 Second Eccentric.. 4 Second Concentric) <> 4 x 15 Straight Bar Curls: 100 Reps w/o Dropping the Bar

24 Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Cable Crunches: - Single Leg Hamstring Bridges: 3 x 12 - Dumbbell Deadlifts: Sumo Deadlifts:: Progression (Leave 1 in the Tank) 4 x 6 Barbell Good Mornings: (Use SS Bar if Possible) Standing on Bench Stiff Leg Dumbbell Deadlift <> ISO Leg Extensions: 4 x 8 <> 4 x 12 (3 Sec the top of each Rep) Finisher: 10 Min 45 Degree Extensions: 4 x 15 <> 4 x 20