Here’s An Example Of A Powerlifting Exercise Program

With all of the information that we can access on the Internet or in books, it can become overwhelming to plan our own workout routines thank goodness a powerlifting exercise is simple. We want to make sure that we’re choosing the right exercises that will add to our strength and not harm us in the process. So if you’ve been looking for a powerlifting exercise program, here is one that you can use.

First Things First

Assuming that you’ve already seen your doctor to make sure that all is well for you to start this powerlifting exercise program, you will need the following pieces of equipment: a belt to brace your back during the movements as well as a good barbell or a set of heavier free weights.

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You want to choose enough weight so that your muscles are fatigued, but not so much that you are injuring yourself. You should be tired during the last repetition and unable to do another.

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Monday

On each day, you will want to warm up by doing a few jumping jacks or a nice short jog prior to heading into the weight room. This warm up will help to loosen your muscles and get them ready for the powerlifting exercise workout. On this day, you will want to perform about eight to ten repetitions of the basic squat, but without any weight.

Remember that these need to be done without moving the knees past the toes, but the gluteus still needs to be engaged throughout the movement. You should follow that exercise with simple calf lifts off of a step (ten to fifteen repetitions) as well as ten to fifteen leg presses if you have access to that equipment. All exercises should be completed in two rounds, or in two sets.

Wednesday

On this day of your powerlifting exercise program, you will need to do two sets of bench presses as well as close bench presses and preacher curls. All of these should be done for ten to fifteen repetitions per set, or more or less depending on your fitness levels.

The actual movements are difficult to describe, but a qualified fitness instructor or quality weight lifting video can guide you through these basic movements.

Friday

On the last day of your powerlifting exercise week, you will need to do two sets of weighted crunches for as many repetitions per set as you can manage. Then you will need to do dead lifts for two sets at about eight to ten repetitions per set. Follow that with one arm rows for the same number of repetitions and sets.

The power lifting exercise routine can be done as follows: you can do one set of each exercise and then go back to the first exercise to start the second set. This allows the muscles that have worked to rest while you focus on other muscle groups. The less you rest, the better for your stamina, though in the beginning, you may find that you need to rest in between sets. This is fine, but you want to limit it to about sixty seconds at the most.