POWER LIFTING
Perfect your form and increase your gains
Monday
Start with a moderate weight and add 5-10 pounds every week.
5 sets, 5 Reps (Same weight)
Add 5-10 pounds every week for all sets.
3 sets, 8-10 Reps (Clean-grip)
If you can not do 8 reps, do as many full reps as you can then do partials to finish.
3 sets, 8-10 Reps
Use slow reps. Add 5 pounds per week for all sets. 3-4 sets.
4 sets
Wednesday
Barbell Bench Press – Medium Grip
Start with a moderate weight and add 5-10 pounds every week.
5 sets, 5 Reps (Same weight)
Try to increase the weight as often as possible. It is harder with dumbbells.
2 sets, 8-10 Reps
Close-Grip Barbell Bench Press
This is a core lift. Add 5-10 pounds every week.
3 sets, 5 Reps
Add weight every week. When you can do the stack for every set do weighted dips.
Friday
Start with a moderate weight and add 5-10 pounds every week.
5 sets, 5 Reps (Same weight)
Try to add weight every week though it won’t always be possible. Strive to make personal records.
3 sets, 8-10 Reps
Hyperextensions (Back Extensions)
These are for rehab and preventative strengthening of the lower back (use a lighter weight for this exercise).
3 sets, 10-15 Reps
Start with a moderate weight and add 5 pounds every week.
5 sets, 5 Reps
Trainers
CJ MARANTOIS
Specializes in Power Lifting
Athletes Dojo | Personal Fitness
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