Body building training: Power Workout Program

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POWER WORKOUT PROGRAM

**MONDAY**
BODYPART	EXERCISE	SETS	REPS
Thighs	Squats	3	6-8
Hamstrings	Leg extensions	3	6-8
	Leg curls	3	6-8
Calves	Calf raises	3	6-8
Chest	Bench presses	3	6-8
	Dumbbell flyes	3	6-8
Back	Bent-over rows	3	6-8
Delts	Dumbbell lateral raises	3	6-8
Triceps	Barbell extensions	3	6-8
Biceps	Barbell curls	3	6-8
Abs	Crunches or Hanging knee ups	3	15

**WEDNESDAY**
BODYPART	EXERCISE	SETS	REPS
Thighs	Leg presses	3	6-8
	Leg extensions	3	6-8
Delts	Barbell front presses	3	6-8
Chest	Weighted dips	3	6-8
Back	Weighted chins	3	6-8
Delts	Upright rows	3	6-8
	Bent-over dumbbell lateral raises	3	6-8
Triceps	Close grip bench presses	3	6-8
Lower back	Stiff-legged deadlifts	3	6-8
Abs	Crunches or Hanging knee ups	3	15

**FRIDAY**
BODYPART	EXERCISE	SETS	REPS
Thighs	Squats	3	6-8
	Leg presses	3	6-8
Calves	Calf raises	3	6-8
Chest	Dips	3	6-8
Back	Chins	3	6-8
Delts	Barbell front presses	3	6-8
Back	Bent-over rows	3	6-8
Abs	Crunches or Hanging knee ups	3	15

TRAINING NOTES

This program is for advanced trainers who have at least one year of experience.
Before the workout, begin with a 10 minute warm-up. Complete this program three times a week on nonconsecutive days. Use a full range of motion for every rep of every set. The first set of each exercise is a warm-up, use a poundage that can easily be handled for 12 reps. Perform each set using a poundage, which with you can reach the targeted rep range. Rest two to three minutes between sets. Stretch between sets. You can also use some of the Shocking Techniques into the program.

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