Mass and Power Routine

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Mass and Power Routine

January '05 As we head into winter and we go into hibernation mode after all the holiday eating, why don’t we visit with a little mass/power routine? Note: warm-up = (w/u). Do Ab work every 3rd day. Monday Chest Flat Bench - 4 x w/u - 7-6-5 Incline Bench - 4 x w/u - 7-6-5 Decline Bench - 4 x w/u - 7-6-5 Shoulders Military Press - 4 x w/u - 7-6-5 Behind Neck Press - 4 x w/u - 7-6-5 Barbell Upright Row- 3 x 7-7-7 Dumbbell Side Laterals - 3 x 10-10-10 Calves Standing Calf Raises - 5 x 15-12-10-8-6 (30 second rest between sets) Tuesday Power Movements Rack Dead Lifts - 3 x w/u - 5-5 (bar at knee level , lift until knees are almost locked. Lower, repeat) Conventional Dead Lift - 4 x w/u - 5-4-3 Plate Dead Lift - 3 x w/u - 5-3 (stand with heals on a pair of 45 pound plates) Power Cleans - 4 x w/u - 7-5-3 Calves Standing Calf Raises - 1 x 100 - No Weight Wednesday Back Wide Grip Pulldown Back - 4 x w/u - 10-10-10 Wide Grip Pulldown - Front - 3 x 10-10-10 Close Grip Pulldown - Front - 3 x 10-10-10 Dumbbell Pullovers 3 x 10-10-10 Thursday Triceps Super Set - Skull Crushers/Close Grip Bench - 4 x w/u-10-10-10 Standing Dumbbell Triceps Extension - 3 x 10-10-10 Cable Triceps Press Down - 3 x 10-10-10 Biceps Cambered Bar Curls - 4 x w/u - 10-10-10 Standing DB Hammer Curls - 3 x 10-10-10 Incline DB Curls - 3 x 10-10-10 Forearms Barbell Wrist Curls - 5 x 15-12-10-8-6 (30 second rest between sets) Calves Standing Calf Raises - 5 x 15-12-10-8-6 (30 second rest between sets) Friday Legs Leg Extensions - 4 x w/u-10-10-10 Leg Curls - 4 x w/u-10-10-10 Conventional Squats - 4 x w/u-7-6-5 Sumo Squats (wide stance) - 3 x 7-6-5 Highbar Squats (feet 1 ft. apart) 3 x 7-6-5 Calves Standing Calf Raises - 1 x 100 - No Weight