Ok, I noticed that you want to be a power lifter not a bodybuilder.

Basic Power Routine:


Leg curls: 3 sets of 8 reps very light weight-warm up

Mon:
Squat: 6sets -work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Leg press: 3 sets of 6 reps

Stiff legged deadlifts: work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.



Wed:
Bench press: 6 sets work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Incline Dumbell press: 3 sets of 6 reps

Dips: 3 sets of 6 reps



Fri:
Deadlift: 6sets -work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Rack lockouts: 3 sets of 6 reps-bar must be just below knees

Seated rows: 3 sets of 6 reps

Bent over rows: 3 sets of 6 reps

Bent over dumbell raises: 3 sets of 6 reps-very strict-focus on your rear delts-imagine sombody has placed there finger in the centre of your back and your trying to crush it with your back.

Shoulder shrugs: 3 sets of 6 reps



Sat:
Standing shoulder press:/6sets -work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Side lateral raises: 3 sets of 6 reps

Close grip bench press: 3 sets of 6 reps

Extensions: 3 sets of 6 reps

Standing barbell curl: 3 sets of 6 reps

Seated preacher curls: 3 sets of 6 reps

*after every workout alternate between abdominals and calves.


Abs - Hanging leg raises / Crunches 6 sets of 10 reps

Calves - Standing calf raises / Seated calf raises 6 sets of 10 reps

*It's a basic routine, give it a try for a few weeks, you can alter it to suit your self and goals. Make sure that your taking in enough protein and carbs or all the training in the world will not make you bigger and stronger, Also keep your water levels up.

But do notice - Squats only once per week

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