Powerlifting (3 day)
OlyPower
Powerlifting
Coach
Helgi Arnar Jónsson
Þriggja daga kraftlyftingarplan
KRAFTLYFTINGAR
Bættu bekkpressuna
Bættu hnébeygjuna
Bættu réttstöðulyftuna
Features
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Allt í gegnum þægilegt app
Equipment
Required
Barbell // Plates
Recommended
Dumbbell
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Back Squat
3 x 5 @ 70 %
B
Bench Press
3, 3, 3, MAX @ 75, 75, 75, 70 %
C
Step Back Lunge
3 x 8
D
Tricep Pushdown
3 x 12
E
DB Chest Fly
3 x 12
Tuesday
Week 1 Day 3
A
Deadlift
5 x 2 @ 80 %
B
Shoulder Press
3, 3, 3, MAX @ 75, 75, 75, 70 %
C
Barbell Row
3 x 8
D
Back Extension
3 x 12
E
DB Lateral Raise
3 x 12
Thursday
Week 1 Day 5
A
Back Squat
5 x 2 @ 80 %
B
Bench Press
3 x 5 @ 70 %
C
Incline DB Bench Press
12, 10, 8
D1
Skull Crushers
3 x 8
D2
DB spider curls
3 x 8
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