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-   -   Jwood's Bodybuilding/Powerlifting Routine (http://www.muscleandbrawn.com/forum/showthread.php?t=4293)

jwood 09-19-2010 06:38 PM

Jwood's Bodybuilding/Powerlifting Routine
 
So I think it is time for a switch guys. I want to do some high rep stuff for a couple of months. This has partly been motivated by my new gym, all the bodybuilders have kind of inspired me. But anyways here is the workout that I have come up with:

Monday Chest/Biceps
Bench Press
w/ Chains
4x8-12
Week 1
Incline Bench
3x8
Week 2
Dumbell Incline
3x8
Barbell Curls
3x8-12
Dumbbell Curls
3x8-12

Monday P.M. Speed Bench


Tuesday Shoulders and Triceps

Standing OHP
w/ chains
2x6, 2x4
Week 1
Seated Military Press
Barbell
3x8
Dip Machine
3x8-12
Tricep Pushdown
3x8-12
Lateral Raises
3x8-12
Week 2
Seated Military Press
Dumbbell
Dips
3 x max reps
Tricep Pushdown
3x8-12

Wednesday Squats
Week 1
Partial Squat
Half Reps
Speed Deadlifts
Week 2
Hack Squats
3x8-12
Quad Extension
3x8-12
RDL
3x8-12

Thursday Back-Row Focused
Week 1
Bent Over Row
Week 2
Dumbell Row
Plate Loaded Row
Week 1
Shrug Machine
3x10-15
Week 2
Shrugs
4x10
Lat Pulldown
Neutral Grip
3x8-12

Friday: ME Bench Press

Saturday or Sunday
Squat day

Speed Squats
12x2
Good Mornings
or
Deadlifts
Pullups
5x max reps

This week is going to be somewhat of an experimental week, I will be doing the program and making any necessary changes to it along the way. I am hoping to get a little more size and just switch things up while still focusing on power.

gaspers04 09-19-2010 06:58 PM

Looking forward Bro! subbed!

kman025 09-19-2010 07:27 PM

good luck J... any bb comps in your future?

jslep 09-19-2010 07:52 PM

knock it out J!!

dmaipa 09-19-2010 08:26 PM

looks like an interesting plan brother..will be following

jwood 09-19-2010 09:04 PM

Quote:

Originally Posted by kman025 (Post 82682)
good luck J... any bb comps in your future?

definitely not in the near future, I am not really into the whole diet thing. I am more doing this to shock my body into some growth and try something new.

BendtheBar 09-19-2010 09:14 PM

Looks good Jwood. Can't wait to see your thoughts as you destroy some weights.

rippednmichigan 09-19-2010 09:47 PM

Your the man J, kill it.

jwood 09-19-2010 10:03 PM

thanks guys!! I have not done sets of 8 for a very long time, my prediction is some serious soreness in the next week

strkout35 09-19-2010 10:49 PM

looks good man, definitely gonna be sore while adjusting to this. cant wait to see how you like it


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