Topic: Switched from BB

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Posted at April 28, 2013, 8:04 pm:

Hi, i hav been doing BB for the last 6 months and now want to start Powerlifting especially for increasing my bench plz rate my routine and tell me that changes r necessary or not?..SUNDAY
Sunday
Warm-up
Heavy Bench
lb x 6 reps (75%)
lb. x 5 reps (78%)
lb. x 4 reps (82%)
lb. x 3 reps (85%)
lb. x 2 reps (88%)
lb. x 1 rep (91%)
Final end rep (around 90%)

Triceps
Close Grip Bench: 3 x 3 (75%)
Skull Crushers (Light): 3 sets x 8 reps -
Dumbbell Kickbacks: 3 sets x 8 reps -
Pushdowns: 3 sets x 8 reps -
Abs
Crunches: 3 sets 25 reps -
Cable Crunches: 3 sets 25 reps


MONDAY

Warm-Up
Back
Pull-Ups: 4 sets x 10 reps -
T-Bar: 3 sets x 8 reps -
Dumbbell Rows: 3 sets x 8 reps -
Front Pulldowns: 3 sets x 8 reps -
Biceps
Hammer Curls: 3 sets x 8 reps -
Preacher Curls: 3 sets x 8 reps -
Straight Bar Curls: 3 sets x 8 reps -
Seated Curls: 3 sets x 8 reps -
Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps
!

TUESDAY

Day off
WEDNESDAY
Warm-Up
Shoulders
Barbell Shoulder Press: 3 sets x 8 reps -
Dumbbell Shrugs: 3 sets x 6 reps -
Incline Press: 3 sets x 6 reps -
Front Delt Raises: 3 sets x 8 reps
Shoulder Flyes: 3 sets x 8 reps -
Triceps
Single Arm Skull Crushers (Heavy): 3 sets x 6 reps -
Barbell Skull Crushers: 3 sets x 6 reps -
Single Arm Pushdowns: 3 sets x 8 reps -
Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps


THURSDAY

Warm-Up
Legs
Squat: 3 sets x 8 reps -
Leg press: 3 sets x 8 reps -
Hack Squat: 3 sets x 8 reps -
Leg Extension: 3 sets x 8 reps -
Hamstrings: 3 sets x 8 reps -
Calves: 3 sets 15 reps -
Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps


FRIDAY

Day off
SATURDAY
Day off

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

Few tips.

I would tell you to go to www.

Actually i copied this routine from very famous series of article BENC...

I don't know if it will be that much different but the program I am do...

i don't like it very much myself, look into WESTSIDE FOR SKINNY BASTAR...

ANIMALPAK atheletes are bodybuilders too, the fact is you need NO litt...

Great points Brian.

^That's messed up.

My point was he shouldn't be wasting energy on a muscle group that has...

Yeah, I got the point.

i agree with ripstone.

And I agree, these guys should take better care of their bodies.

It's a good routine, but if you want to really powerlift that's defini...

I got the point,and i m going to make some modifications in my routine...

One thing which i want to share with all of u guys is that it seems to...

Sunday Warm-up Heavy Bench lb x 6 reps (75%) lb.

i think you would be much better of starting of with a 5X5 routine or ...

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