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The Powerlifting Training Plan: Week 1 Workout III

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

1a) Deadlift

Sets: 5 Reps: 3

Stand with your feet about hip-width apart, then bend down and grab the bar with a slightly outside-shoulder-width, palms-down grip. Your shoulders should be over or slightly in front of the bar. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar until it's in front of your thighs.

 

1b) Glute Bridge

Sets: 3 Reps: 10

Lie on your back on the floor with your feet close to your butt. Extend your hips by driving your heels into the floor. Raise your butt up without arching your lower back and concentrate on feeling the contraction in your glutes, not your hamstrings. Afterward, rest until you're sure you feel recovered before returning to the deadlift.

  

 

2a) Seated Neutral-Grip Shoulder Press

Sets: 4 Reps: 8

Sit on an adjustable bench with the back raised for support and hold a dumbbell in each hand at shoulder level. Your palms should face each other. Press the weights overhead.

Incline dumbbell press for upper chest muscle growth

  

2b) Neutral-Grip Cable Row

Sets: 4 Reps: 8

Sit at a cable station and attach a V-handle to the pulley. Row the cable to your sternum.

  

3a) Zottman Curl

Sets: 4 Reps: 10

Hold a pair of light dumbbells and perform a normal curl. At the top, turn your palms over so that they face the floor. Then lower the dumbbells under control (as if lowering a reverse curl).

 

 

3b) Lateral Raise

Sets: 4 Reps: 10

Hold a dumbbell in each hand with your arms at your sides. Raise them out 90 degrees so your arms are parallel to the floor.

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