Power Blast Workout

December 19, 2010 2 Comments

Power Blast Workout

All good workouts start with a clear objective and are built around achieving that objective. The objective of this workout is twofold, first to help increase your power and second to give you that muscle pump we all want to see after a hard workout. The workout should take 30 – 45 minutes to complete and each day should be done once a week, giving your body a full 48 hours to restore its GH levels so you can see the growth you are working so hard for.

For the following workout rest longer (2-4 minutes) between sets on the first exercise for each body part then move into supersets and on the last two supersets do the exercise back to back without stopping. You should be increasing the weight on the first exercises and most of the middle exercises and dropping the weight on the final supersets.

Day 1 – chest and biceps

1)      Chest 1 – bench press (longer rest increasing weight) 4 sets of 5-8

2)      Biceps 1 – bicep curls (longer rest increasing weight) 4 sets of 5-8

3)      Superset 1 (no rest between exercises, short 1-2 minute rest between sets of supersets)

1. Incline bench press 4 sets increasing weight 8-10  reps
2. Hammer curls 4 sets 8-10 reps

4)      Final Superset (no rest move right from one to the other dropping weight) 4 sets of each max reps

1. Incline chest dumbbell fly
2. Incline dumbbell curls

Day 2 – Legs & shoulders

1)      Legs 1 – squats (longer rest increasing weight) 4 sets of 5-8

2)      Shoulders 1 – military press (longer rest increasing weight) 4 sets of 5-8

3)      Superset 1 (same as superset 1 above)

1. Leg curls
2. Hamstring curls

4)      Superset 2 – (same as above)

1. Bent over lateral raises
2. Seated side lateral raises

5)      Final Superset

1. Dumbbell calf raises
2. Dumbbell lateral front raises

Day 3 – Back and Triceps

1)      Back 1 – back rows

2)      Triceps 1 – triceps extensions

3)      Superset 1

1. Dead lifts            
2. Skull crushers

4)      Superset 2

1. Shrugs
2. Close grip bench press

5)      Final superset

1. Bent over single arm dumbbell back row on bench
2. Triceps kickbacks

Throw in two days of cardio and you should see some noticeable improvements from this workout. As with every workout feel free to tweak this routine based on your needs and ability and feel free to share you changes with us.

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