Training Routine 2 - Powerlifting Routine 1 - For Starting Powerlifting
Sundays and Wednesdays
Chest Cable Crossovers - 1 warm up and 2 work sets.
Machine Flyes - 1 warm up and 2 work sets.

Triceps Pressdowns - 1 warm up and 2 work sets.

Biceps
Barbell Curls or Ez Curls - 1 warm up and 2 work sets
Overhead Ext - 1 warm up and 2 work sets


Saturdays and Tuesdays
Legs
Leg Press - 1 warm up and 2 work sets
Leg Extensions - 1 warm up and 2 work sets

Back
Lat Pulldowns - 1 warm up and 2 work sets
Cable Rows - 1 warm up and 2 work sets

Shoulders
Military Overhead Press - 1 warm up and 2 work sets.
Bent Over Laterial Raise - 1 warm up and 2 work sets.


Warm ups should be in the 40-60% of max range and upwards of 20 reps. Work Sets should be 8-15 reps. at 70-80% of max. Most of the time you can get through this work out in 30 minutes. Legs can be a little longer. If your still sore (and you will be the first 2 weeks) then skip a day and get around to the next day on the schedule. Your body will get used to the work. And overall your only doing between 6-12 sets per week... Your not going to over train.



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