Upper Body Strength 3. Week

8-Week Advanced Powerlifting Program / Workout Plan

Bench Press

Equipment: Barbell, Bench, Full Gym

3 Sets

5 Reps

60-120" Rest

1RM-80-85 Duration

Wide Grip Bench Press

Equipment: Barbell, Full Gym

Wide Grip Bench Press

3 Sets

6 Reps

60-120" Rest

1RM-%75-80 Duration

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

3 Sets

7 Reps

60-90" Rest

Barbell Upright Row

Equipment: Barbell, Full Gym

Barbell Upright Row

3 Sets

7 Reps

60-120 Rest

1RM-%75 Duration

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

7 Reps

60-120" Rest

1RM-%75 Duration

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

Incline Leg Hip Raise

2 Sets

15-20 Reps

60" Rest

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