Power Bodybuilding Routine
BY BRIAN DENHAM
(Ironman Magazine, April 1998)
Four Week Power Routine(adjust the poundages to suit you)
Week 1/Day 1
Bench Press 1*8/135, 1*6/225, 4*5/275
Flat-Bench Dumbbell Press 4*8/130
Parallel Bar Dips 4*12-15
Day 2
Squat 1*8/135, 1*6/225, 1*6/315, 4*6/405
Sissy Squats 4*10-12
Standing Calf Raises 4*12
Day 4
Medium-grip Chins 6*10-12
Dumbbell Rows 4*8/130
Close-Grip Chins 4*10-12
Day 5
Incline Barbell Presses 1*8/135, 1*6/185, 4*6/225
Flat Bench Dumbbell Presses 4*8/130
Parallel Bar Dips 4*12-15
Day 6
Deadlifts 1*6/135, 1*6/225, 1*4/315, 1*4/405, 3*3/505
Medium Grip Chins 5*10-12
Week 2/Day 1
Bench Press 1*8/135, 1*6/225, 4*4/285
Flat Bench Dumbbell Presses 4*8/140
Parallel Bar Dips 4*12-15
Day 2
Squat 1*8/135, 1*6/225, 1*6/315, 4*5/425
Sissy Squats 4*10-12
Standing Calf Raises 4*12
Day 4
Medium-grip Chins 6*10-12
Bent-Over Barbell Rows 1*8/135, 4*8/225
Close-Grip Chins 4*10-12
Day 5
Incline Barbell Presses 1*8/135, 1*6/185, 4*5/235
Flat Bench Dumbbell Presses 4*8/130
Parallel Bar Dips 4*12-15
Day 6
Deadlifts 1*6/135, 1*6/225, 1*4/315, 1*4/405, 3*2/525
Medium Grip Chins 5*10-12
Week 3/Day 1
Bench Press 1*8/135, 1*6/225, 4*3/300
Flat Bench Dumbbell Presses 2*6/140, 2*4/150
Parallel Bar Dips 4*12-15
Day 2
Squat 1*8/135, 1*6/225, 1*6/315, 4*4/455
Sissy Squats 4*10-12
Standing Calf Raises 4*12
Day 4
Medium-grip Chins 6*10-12
Dumbbell Rows 4*4/140
Close-Grip Chins 4*10-12
Day 5
Incline Barbell Presses 1*8/135, 1*6/185, 4*4/250
Flat Bench Dumbbell Presses 4*8/140
Parallel Bar Dips 4*12-15
Day 6
Deadlifts 1*6/135, 1*6/225, 1*4/315, 1*4/405, 1*2/495, 2*1/550
Medium Grip Chins 5*10-12
Week 4/Day 1
Bench Press 1*8/135, 1*6/225, 4*3/310
Flat Bench Dumbbell Presses 4*4/150
Parallel Bar Dips 4*12-15
Day 2
Squat 1*8/135, 1*6/225, 1*6/315, 4*3/475
Lunger(per leg) 3*6/225
Seated Calf Raises 4*12
Day 4
Medium-grip Chins 6*10-12
Bent-Over Barbell Rows 1*8/135, 1*6/225, 3*6/250
Close-Grip Chins 4*10-12
Day 5
Incline Barbell Presses 1*8/135, 1*6/185, 4*4/260
Flat Bench Dumbbell Presses 4*8/140
Parallel Bar Dips 4*12-15
Day 6
Deadlifts 1*6/135, 1*6/225, 1*4/315, 1*4/405, 1*2/495, 1*1/550, 1*1/575
Medium Grip Chins 5*10-12
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