West Indy Barbell
If you are new to powerlifting this program will help you build strength in the big 3 lifts. By following the main movements and accessory movements you will add power to your squat, bench press, and deadlift. This program is designed for a raw or classic raw lifter. The 12th week of the program will give you the opportunity to retest your max effort lifts and enjoy your new gains.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Treadmill Work
1 x 10:00
B1
Leg Press
5 x 12
B2
Lat Pulldown
5 x 12
C1
Leg Extension
5 x 12
C2
Pec deck machine
5 x 12
D
Plank
3 x 0:25
E
Rowing machine
1 x 600
A
Treadmill Work
1 x 10:00
B
Rowing machine
3 x 0:45
C1
Seated Chest Press
5 x 12
C2
Lying Leg Curl
5 x 12
D1
Preacher Curl
5 x 12
D2
Shoulder press machine
5 x 12
E
Sit-up
5 x 12
A
Treadmill Work
1 x 10:00
B
Seated adductor machine
5 x 12
C
Seated Abduction
5 x 12
D
Seated Calf Machine
E1
Shoulder press machine
5 x 12
E2
Seated Row
5 x 12
F
Assault Bike
2 x 1:30
G
Crunch
3 x 20
A
Eliptical
1 x 10:00
B
Incline DB Bench Press
4 x 10
C
Back Extension
4 x 10
D
V tricep extension
4 x 12
E
DB Chest Fly
4 x 10
F
Leg Extension
5 x 12
