Graham Helton Training
Powerlifting1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 7 @ 70 %
B
Dumbbell Shoulder Press
4 x 7
C
Incline DB Bench Press
4 x 8
D
DB Lateral Raise
3 x 8
E
Pec Dec Fly
4 x 10
F
Tricep Pushdowns
4 x 10
G
Steady State Cardio
1 x 20:00
A
Back Squat
4 x 7 @ 70 %
B
Stiff Leg Deadlift
4 x 8 @ 70 %
C
Leg Press
4 x 8
D
Seated Leg Curl
3 x 8
E
Plate Side Bends
4 x 8
F
GHD Back Extension
4 x 8
A
Paused Bench Press
5 x 5 @ 67.5 %
B
Cable Flye
4 x 8
C
Standing Shoulder Press
4 x 6
D
Chest Press Machine
4 x 8
E
DB Lateral Raise
4 x 10
F
Alternating DB Hammer Curl
4 x 12
G
Tricep Pushdowns
4 x 12
A
Deadlift
4 x 7 @ 70 %
B
Lat Pulldown
4 x 8
C
Chest Supported Row
4 x 8
D
Barbell Shrug
3 x 12
E
Cable Facepull
3 x 12
F
Banded Farmers Carry
3 x 50 @ 25
A
Shoulder Press
4 x 6 @ 70 %
B
Flat Dumbbell Bench Press
3 x 8
C
Upright Row
3 x 12
D
Incline Dumbbell Bench Press
3 x 8
E
DB Lateral Raise
3 x 12
F
Pec Dec Fly
3 x 12
G1
French Press
3 x 12
G2
Tricep Pushdowns
3 x 12
H1
Barbell Curl
3 x 12
H2
Alternating DB Hammer Curl
3 x 12
A
Back Squat
4 x 5 @ 80 %
B
Pendulum Squat
C
Hip Abductor Machine
D
Hip Adductor
E
Leg Extension
3 x 12
F
Seated Leg Curl
3 x 12
