Power And Strength Program

David Ridarelli — Sat, 21 Mar 2009 09:34:49 +0000

Here is a workout program focused on getting you stronger and in turn more powerful. The keys for this type of workout are that your repetitions are low, your weights are heavy, and your rest periods are between two to five minutes. You will be performing 2 light warm-up sets of your main lift before delving into the workout.

Here is Your Intelligent Workout Plan -

Monday – Heavy Deadlifts with Back and Bicep Exercises

Deadlift – 2 Warm-up Sets followed by 5 sets of 3-6 Reps
Dumbbell Row – 4 Sets of 6-8 Reps
Lat Pulldowns – 3 Sets of 8-10 Reps
Straight Arm Pulldowns – 2 Sets of 10-12 Reps

Dumbbell Curls – 2 Sets of 6-8 Reps
Cable Curls with Rope Attachment – 2 Sets of 10-15 Reps

Tuesday – Rest Day or Cardio Work

Wednesday – Heavy Chest Press with Chest, Shoulder, and Tricep Exercises

Incline Dumbbell Press – 2 Warm-up Sets followed by 5 sets of 3-6 Reps
Dips – 3 Sets of 8-10 Reps
Cable Crossover – 2 Sets of 10-12 Reps

Dumbbell Shoulder Press – 3 Sets of 3-6 Reps
Lateral Raise – 2 Sets of 8-10 Reps
Bent Over Lateral Raise – 2 Sets of 10-15 Reps

Close Grip Bench Press – 2 Sets of 6-8 Reps
Tricep Pressdown with Rope Attachment – 2 Sets of 10-15 Reps

Thursday – Rest Day or Cardio Work

Friday – Heavy Squats with Thigh, Calf, and Ab Exercises

Squats- 2 Warm-up Sets followed by 5 sets of 3-6 Reps
Step Ups – 4 Sets of 6-8 Reps
Hamstring Curl- 3 Sets of 8-10 Reps
Forward Lunges – 2 Sets of 10-12 Reps

Standing Calf Raise – 2 Sets of 6-8 Reps
Seated Calf Raise – 2 Sets of 10-15 Reps

Plank – 3 Sets of 30 Second Holds

Saturday- Rest Day or Cardio Work

Sunday – Rest Day

You should be using a weight that you are able to lift at the bottom of the rep range but would be too heavy at the high end of the rep range. If you find yourself able to get to the highest recommended repetition too easily then it is time to bump the weight up.

The Intelligent Workout » Strength Training Program

Power And Strength Program