POWERBUILDING 101

BACK & BICEPS | INCREASE YOUR MAX DEADLIFT!

• Aerobic Warm-Up (Before Training) - 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster.

EXERCISE Sets Rep Goal Rest Set 1 Set 2 Set 3 Set 4

Barbell Deadlift (Warm-Up) 3 5, 5, 3 60 to 90 sec. 35% 45% 55%

Barbell Deadlift (DAY 8) 3 3 2 - 4 minutes 65% 70% 80%

Barbell Deadlift (DAY 18) - DELOAD 3 5 2 - 4 minutes 35% 45% 55%

Seated Cable Low-Row - Set 1 = Drop Set* / Set 4 = Until Failure* 4 12 60 to 90 sec.

Straight-Bar Curl - Set 4 = Drop Set Until Failure* 3 12 60 to 90 sec.

Lat Pulldown (Medium-Grip) - Set 1 = Drop Set* / Set 4 = Until Failure* 4 8 60 to 90 sec.

Concentration Curl 3 10 60 to 90 sec.

Single-Arm Dumbbell Row - Set 4 = Until Failure* 4 12 60 to 90 sec.

*Complete 12 reps, then lower the weight and rep out until failure (20 – 25 reps max)

*If you complete all your reps but still have some energy left, squeeze out those last few reps

*Complete required reps, lower the weight, and then complete required reps one more time