nick70 
"I want to Transform My Body."
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Workout plan – 3 days a week/whole body workouts. I am now training at a powerlifting gym here in Moscow, Russia. The trainer, an ex-European powerlifting champion and world masters champion in the 90kg class, is overseeing my training. Sets and reps will change over time, as will the weights used, but this shows the basic template.
Day 1 – Monday – Squat (heavy), Bench (light), chest, leg, shoulders, lower back, abs.
Warm-up - 6 mins skipping, dynamic stretching
1) Squats (heavy)- 3-4 warm-ups, 3 working sets x 10
2) Bench press(light)- 3 warm-ups,3 working sets x 10
3) Flat flyes (light) - 1 warm-up, 3 working sets x 10
4) Front Squats - 2 warm-ups, 3 working sets x 10
5) Front seated press - 2 warm-ups, 3 working sets x 10
6) Hypers - 2x20
7) Incline sit-ups 2x20
Skipping - 15 mins
Stretch
Day 2 – Wednesday – Deadlift, lower back, lats, traps, biceps, abs
Warm-up - 6 mins skipping, dynamic stretching
1) Deadlift 3 warm-ups, 4 working sets x 5
2) Good Mornings 2 warm-ups, 4 working sets x 6
3) T-bar rows 2 warm-ups, 4 working sets x 10
4) Close-grip underhand chins 3 sets of max
5) Barbell shrugs 3 working sets x 10
6) Hammer curls 1 warm-up, 3 working sets x 10
7) Hyperextensions - 2x20
8) Incline sit-ups - 2x20
Skipping - 15 mins
Stretch
Day 3 – Friday - Squat (light), Bench (Heavy), Triceps, Biceps, Calves, lower back, Abs
Warm-up - 6 mins skipping, dynamic stretching
1) Squats (light)- 2 warm-ups, 3 working sets x 8
2) Bench press(Heavy)- 3 warm-ups, 3 working sets x 10
3) C.G.bench press - 1 warm-up, 3 working sets x 8-10
(with first few reps paused)
4) Dips (triceps)- 3 working sets x 10
5) Pushdowns - 1 warm-up, 3 working sets x 10
6) Barbell curls - 1 warm-up, 3 working sets x 8-10
7) Seated Calf Raises - 4 x 20
8) Hyperextensions - 2x20
9) Incline sit-ups - 2x20
Skipping - 15 mins
Stretch |
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