When you’ve been in the iron game a while, you begin to ask yourself
some tough questions: How do I maximize size without sacrificing
strength? How do I get stronger without getting injured? In short, how
can a lifter have it all—muscle, power, and pain-free joints to enjoy
the benefits? The answer is a combination of powerlifting and
bodybuilding programming, colloquially known as “powerbuilding,” blended
in the formula we offer here. See results in six weeks! Seriously.
For each exercise make sure you warm up and lift within the 4-6, 6-8 rep range, These workouts will typically involve lots of rest and heavy to moderate weight.
Monday - Chest
Bench Press
Flyes
Incline Flyes
Incline Bench Press
Dips
Pec Deck
Tuesday - Legs
Barbell Squat
Leg Press
Leg Extensions
Hamstring Curls
Calf Raises
Wednesday - Arms
Barbell Curl
Seated Curl
Concentration Curl
Tricep Extension
Tricep Push
Tricep Kickback
Cable Extensions
Forearm Curl
Thursday - Back
Deadlift
Lat-Pull Down
Seated Row
Barbell Row
T-Bar Row
Friday- Shoulders
Seated Military Press
Dumbell Press
Side Lateral Raises
Front Raises
Rear Delt Raise
Shrugs
Saturday- Abs!