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Size and PowerCreated by Bullnewman
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Workout Programs → Size and Power
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Summary
3 Workouts / 23 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
This is a basic strength and power routine that has been a staple for me. If you are hitting it hard and heavy, Mon, Wed, and Fri is probably a good split, with cardio and abs on Tues and Thurs. At other times I have done a two on, one off or three on, one off with this....
Workouts
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Bench Press - Barbell, Flat 4 sets: 5 reps, 5 reps, 5 reps, 5 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Barbell, Inclined 3 sets: 5 reps, 5 reps, 5 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Flyes - Dumbbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Shoulder Press - Barbell, Sitting 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Execution: Press the bar until your arms are extended overhe... |
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Side Lateral Raise 3 sets: 8 reps, 8 reps, 8 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Tricep Extension - Barbell, Lying 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to... |
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Tricep Pushdowns - Rope 3 sets: 8 reps, 8 reps, 8 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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