5 DAY POWER WORKOUT

5 Day Power Workout:

This workout is designed to work your entire body using 

a 5 day split.  Not only will it help you build 

mass, you see great strength gains as well.

Power: 75%-85% of 1RM (1 rep max)

Muscle: 55%-65% of 1RM

Endurance: light weight, high reps

Chest and Triceps				Shoulders and Biceps
Chest				Shoulders
Exercise	Sets	Reps		Exercise	Sets	Reps
Bench Press - Power	3 to 4	3 to 5		Standing Barbell Press - Power	3 to 4	3 to 5
Incline Bench Press  - Muscle	3 t- 4	6 to 12		Seated Arnold Press  - Muscle	3 to 4	6 to 12
Dumbbell Bench Press - Muscle	3 to 4	6 to 12		Dumbell Front Raise - Muscle	2	6 to 12
Dumbbell Flys - Burn	1	40		Dumbbell Lateral Raise - Burn	1	40
Triceps				Biceps
Closegrip Bench Press - Power	2	3 to 5		Exercise	Sets	Reps
Skull Crusher	2	6 to 12		Pinwheel Curls - Power	2	3 to 5
Cable Tricep Extension - Burn	1	40		Standing Barbell Curl  - Muscle	3 to 4	6 to 12
Back and Traps				Seated Dumbell Curls- Burn	1	40
Back				Deadlift and Hamstrings
Exercise	Sets	Reps		Deadlift and Hamstrings
Barbell Rows - Power	3 to 4	3 to 5		Exercise	Sets	Reps
Dumbbell Rows  - Muscle	3 to 4	6 to 12		Deadlift - Power	3 to 4	3 to 5
Lat Pull Down - Muscle	3 to 4	6 to 12		Romanian Deadlift - Muscle	3 to 4	6 to 12
Seated Machine Row - Burn	1	40		Leg Curl  - Muscle	3 to 4	6 to 12
Traps				Leg Curl - Burn	3 to 4	40
Exercise	Sets	Reps
Power Barbell Shrugs - Power	2	3 to 5
Dumbbell Shrugs  - Muscle	2	6 to 12
Power Barbell Shrugs - Burn	1	40
Quads and Calves
Quads
Exercise	Sets	Reps
Squat - Power	3 to 4	3 to 5
Leg Press  - Muscle	3 to 4	6 to 12
Sumo Squats	3 to 4	6 to 12
Leg Press - Burn	1	40
Calves
Exercise	Sets	Reps
Smith Machine Calf Raise - Muscle	2	10 to 15
Dumbbell Calf Raise	2	40