Power Lifting 12/22/12
Warm Up
-Dynamic Skill Exercise
Strength
Pause Bench Press, work to a heavy set of 3 reps (3 second pause at the bottom of the bench)
- Rep Scheme 10, 8, 6, 4, 3, 2, 1s
Muscle Builders
Heavy Dumbbell Bench Press 2 sets of 6-8 reps
Superset Bicep curls/ Triceps Extension, 3 sets of 20 reps
- These sets are without rest, once you finish one set of bicep curls you immediately go to the triceps extensions. You will go back and forth without rest until you have completed all 3 sets of each exercise.
Warm Up
-Dynamic Skill Exercise
Strength
Pause Bench Press, work to a heavy set of 3 reps (3 second pause at the bottom of the bench)
- Rep Scheme 10, 8, 6, 4, 3, 2, 1s
Muscle Builders
Heavy Dumbbell Bench Press 2 sets of 6-8 reps
Superset Bicep curls/ Triceps Extension, 3 sets of 20 reps
- These sets are without rest, once you finish one set of bicep curls you immediately go to the triceps extensions. You will go back and forth without rest until you have completed all 3 sets of each exercise.
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