Powerbuilding Routine, plus previous results from anyone else.

**tdawg95** · 07-18-2011, 11:35 AM

Hey i'm gonna start a powerbuilding program soon. I came up with a routine using the article on bb.com on powerbuilding (the article is called 15 Weeks to Super Power). The split would be on a 7 day schedule with 4 days of lifting and 3 days off.

Day 1- Chest/Tri
Day 2- Quad dominant lower body + power training
Day 3- Off
Day 4- Back/Shoulders/Bicep
Day 5- Off
Day 6- Hip dominant lower body + power training
Day 7- Off

The quad and hip dominant is just vernacular for the olympic style lifts for the workout on that day/week. There are 5 different phases for the hip/quad dominant days each lasting 3 weeks, If you would like specifics on sets and reps here is the web address : http://www.bodybuilding.com/fun/kelly1.htm

Please critique my Day 1 and 4 workouts

Day 1-
Incline Bench 3 sets x 15 reps, 12 reps, 10 reps
Dumbbell Flat Bench 2 sets x 10 reps
Dumbbell Flat Bench Flys 2 sets x 10 reps
Close Grip Bench Press 3 sets x 15 reps, 12 reps, 10 reps
Straight bar Pushdowns 2 sets x 10 reps
Close hand pushups 1 set x 10 reps

Day 4-
Lat Pulldown 3 sets x 15 reps, 12 reps, 10 reps
Seated Row 2 sets x 10 reps
1 armed Dumbbell Rows 2 sets x 10 reps
Seated Dumbbell Press 3 sets x 15 reps, 12 reps, 10 reps
Dumbbell Lateral Raise 2 sets x 12 reps
Dumbbell Reverse Fly 2 sets x 12 reps
Upright Row 2 sets x 10 reps
Barbell curl 3 sets x 15 reps, 12 reps, 10 reps
Alternating Dumbbell Curl 2 sets x 10 reps

Thanks for viewing. If there are any ways to improve this program please share! And if anyone has done a powerbuilding program and would care to show or talk about the results, it'd be appreciated. Thanks!