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Old 09-19-2010, 06:38 PM   #1
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Default 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.
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Old 09-19-2010, 06:58 PM   #2
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Looking forward Bro! subbed!
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Old 09-19-2010, 07:27 PM   #3
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good luck J... any bb comps in your future?
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Old 09-19-2010, 07:52 PM   #4
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knock it out J!!
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Old 09-19-2010, 08:26 PM   #5
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looks like an interesting plan brother..will be following
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Old 09-19-2010, 09:04 PM   #6
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Quote:
Originally Posted by kman025 View Post
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.
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Old 09-19-2010, 09:14 PM   #7
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Looks good Jwood. Can't wait to see your thoughts as you destroy some weights.
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Old 09-19-2010, 09:47 PM   #8
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Your the man J, kill it.
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Old 09-19-2010, 10:03 PM   #9
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thanks guys!! I have not done sets of 8 for a very long time, my prediction is some serious soreness in the next week
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Old 09-19-2010, 10:49 PM   #10
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looks good man, definitely gonna be sore while adjusting to this. cant wait to see how you like it
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