3 Day A/B Powerbuilding Workout
Week 1
* Monday – Workout A
* Wednesday – Workout B
* Friday – Workout A
Week 2
* Monday – Workout B
* Wednesday – Workout A
* Friday – Workout B
The primary focus on this workout is on the 4 major lifts – squats, deadlift, bench press and overhead press. This approach will allow a natural lifter to rapidly build muscle and gain strength without grinding away in the gym 5 days a week for 7 to 10 hours.
The magic lies in progression. Never waste a set, always look to push yourself for one more rep.
Workout A
Squats 5 x 5-10
Bench Press 5 x 5-10
Pull Ups or Power Cleans 3 x 10
Barbell Curls 3 x 10
Weighted Situps 3 x 10-25
Workout B
Deadlift 5 x 5
Seated Overhead Press 5 x 5-10
Barbell or DB Rows 3 x 10
Dips 3 x 10
Calf Raises 3 x 10
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"Let bravery be thy choice, but not bravado."
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