Boot Camp – Max Power Lifting

Boot Camp – Max Power LiftingThe US armed forces know a thing or two about transforming everyday citizens in to lean, mean fighting machines. Now thanks to mensfitclub.com you don’t have to enroll with the military to try your hand at Boot Camp and train like the roughest and toughest in the land. As we bring you our Boot Camp series we will help you whip you into shape as a lean, mean, fighting machine with this Power Lifting workout.

Power Lifting Workout

Having a solid conditioning, strength and endurance base is will absolutely help your success in Power Lifting. The main goal is to increase strength and muscle using dynamic weight lifting techniques. To get the full benefit we recommend you break this phase into three days.

Day 1 – Upper Body
o Warm up: Back Extensions and Hanging knee raises ( 3 sets x 10 reps)
o Bench Press (4 sets x 10 reps)
o Dumbbell Bench Press (4 sets x 8, 6, 6, 4 reps) increase weight on each rep
o Overhead military press (4 sets x 10 reps)
o Lying Tricep Extension (4 sets x 10 reps)

Day 2 – Lower Body
o Warm up: Russian Deadlifts (low weight 3 sets x 10 reps)
o Leg Press (4 sets x 10 reps)
o Squats (4 sets x 8, 6, 6, 4 reps) increase weight on each rep
o Leg Curls (4 sets x 10 reps)
o Calf Raises (4 sets x 10 reps)

Day 3 – Max Power Lifting
o Warm up:
o Power Cleans (4 sets x 3, 2, 1, 1 reps) increase weight on each rep until you hit your max lift.
o Jerks (4 sets x 3, 2, 1, 1 reps) increase weight on each rep until you hit your max lift.
o Over Head Snatch (4 sets x 3, 2, 1, 1 reps) increase weight on each rep until you hit your max lift.

If you have completed all four phases of blood, sweat and tears congratulations you have made it through boot camp! Use this base to propel your Fitness Plan, stay healthy, and feel great!

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