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The Powerlifting Training Plan: Week 1 Workout II

The second workout of our program for all-out strength.

1a) Bench Press

Sets: 5 Reps: 3

Hold the bar with an overhand, outside-shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar out of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight up.



1b) Scapular Wall Slide

Sets: 3 Reps: 10

Stand with your back against a wall with your arms overhead (you should look like you're being held up). Squeeze your shoulder blades together. Keeping your back, shoulders, and arms flat against the wall, slowly pull your arms down, bending your elbows as you lower them until you look as if in the bottom of a shoulder press. Recover fully before you return to the bench press.



2a) Cable Pull-Through

Sets: 4 Reps: 8

Attach a rope handle to the bottom pulley of a cable station and straddle it, facing away from the station. Bend at the hips with your lower back arched and then extend your hips, pulling the cable up through your legs.



2a) Neutral-Grip Chinup

Sets: 4 Reps: 8

Grab the parallel chinup bars so that your palms face each other and hang. Pull yourself up until your chin is over the bar.



3a) Decline Triceps Extension

Sets: 4 Reps: 10

Lie back on a decline bench with a dumbbell in each hand and palms facing each other. Bend your elbows and lower the weights until they touch your shoulders.


3b) Decline Reverse Crunch

Sets: 4 Reps: 10

Lie backward on a decline bench holding the leg station with your legs and hips bent 90 degrees. Crunch your hips to the bench.

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