Monday, September 23, 2013

Powerlifting Sunday, September 29th, 2013



Power Lifting 

Strength

Block Bench Press 

Work to a Heavy Set of 1 rep

Rep sceme should go as followed

- 10 8 6 4 3 2 1 1 


Muscle Builders 

Super Sets 

A1. Dumbbell Flies 2 sets of 7 reps, 4040 tempo, rest 30 seconds 

A2. Over Dumbbell Triceps Extensions 2 sets of 30 reps, rest 2 minutes


B. Barbell Bench Press 100 reps, 1 set

Thursday, September 5, 2013

Sunday, September 7th, 2013 Powerlifting Class

Power Lifting

Strength

Banded Raised Deadlift 

Work to a Heavy Set of 1 rep

Rep sceme should go as followed 

- 10 8 6 4 3 2 1 1

Muscle Builders

Super Set

A1. Banded Lat Pull Downs 2 sets of 7 reps 4040 tempo, rest 30 seconds

A2. Heavy Negative Bicep Curls 2 sets of 7 reps 4040 tempo rest 2 minutes


B. Banded Lat Pull Downs 100 reps, 1 set