POWERLIFTING ROUTINE:Back and Legs Strength Workout :
Hello everyone today i'am presenting to you ,not your usual leg workout beacause it's including back ,also its a routine that could help you improve your deadlift ,we're gonna hit every muscles involved in doing a deadlift ,hamstrings ,quads ,lats ,upper back,and calves .
Now prepare your favorite playlist a water bottle and let's do it !
Warm up (20 seconds):
1-Arm circles.
2-Slow butt kicker.
3-Slow high knees.
4-Toe touch sweeps .
5-Leg swings .
6-Squating push pull with hands (pushing and pulling and invisible wall ,while squating).
7-Lunges.
8-Jog in place.
9-Jumping jacks.
Warm up Sets :
It is crucial to warm up before a deadlift session ,we're doing a group of 3 exercises .
Exercise One :Step ups [4 sets ,10 to 12 reps each side,1 minute rest]
Set 1:pick light dumbbells (lighter that 15 lbs) ,do 12 reps each side ,squeeze your gluts and quads as much as possible through the whole motion.
Set 2 and 3 :get heavier dumbbells that you can do 10 reps with ,if you start to feel your shoulder not supporting the dumbbells ,or you get shaky ,you probably holding heavy dumbbells ,lower the weight!
Set 4:Just like set 1 ,get lighter dumbbells and do 12 reps each side starting with the left side.
Exercise Two:Hip Thrust [4 sets ,12 to 17 reps ,1 minute rest]
Set 1:Use the bar only and do 17 to 20 reps with ,if you don't have a bench ,use the bed ,or a plyometric box ,it should be to your knees height .
Set 2 :Add weight to the bar ,you can use heavy plates that's ok ,do 12 to 15 solid reps with ,hold 10 seconds on top the last rep.
Set 3 and 4:Add more weight and do 10 to 12 reps with .
Note:You can do exercise one and two as a super set .
Exercise Three:Bent over reverse flyes [4 sets ,15 to 20 reps ,1 minute rest]
Set 1:Use super light dumbbells and do 20 to 30 reps with .
Set 2:Get much heavier dumbbells ,below 15 lbs ,do 15 reps with
Set 3:With heavier dumbbells do 12 controlled reps ,squeeze your upper back and lats through the whole movement.
Set 4:Lower the weight to a lighter dumbbell and do 15 reps with.
Dead lift session:[7 sets ,8 to 15 reps ,1 to 2 minutes rest]
Set 1 and 2 :With light plates below the 30 lbs ,do 15 reps ,the bar should be as closer to your shins as possible ,the middle of you foot ,the back straight ,not arched ,your eyes looking in front of you ,lift the bar to a vertical line from the ground to your hip level while squeezing you gluts ,hamstring , upper back and your abs,same from your hips to the ground ,with a vertical line ,control the movement do not let the plates hit the ground ,because your neighbor might be annoyed .
Set 3 an 4 :Add more weight ,70% to 100% the first weight ,and do 10 to 12 reps with.
Set 5:Max it up ,add weight ,not too much ,and do 8 reps with.
Set 6 and 7 :Same as set 3 and 4 ,do 10 reps .
Hypertrophy exercises:
Now we're done with the compound movement ,we're squeezing every last bit of those muscles and get them to grow !
Exercise One :Bulgarian split squat [5 sets ,10 to 17 reps each side,1 minute rest ]
We're doing a pyramid with this exercise (max 15 lbs dumbbells ):
Set 1:Light weight ,17 reps each side.
Set 2:Medium weight ,12 reps .
Set 3:Heavy weight ,10 reps.
Set 4:Medium weight ,12 reps.
Set 5:Body weight ,30 reps each side .
Exercise Two:Single arm dumbbell row [5 sets ,12 to 17 reps each side,1 minute rest]
Set 1 :Use light dumbbells and do 17 reps with.
Set 2,3,4:Get a pretty heavy dumbbell and do at least 12 reps with.
Set 5:Lower the weight and do another 17 reps each side.
Exercise Three :Calve raises [4 sets,15 to 25 reps,1 minute rest]
Set 1:Use light dumbbell (below the 15lbs) and do 20 to 25 reps with ,squeeze your gluts for a better control ,and count 1 up and 3 down ,then repeat,do not rush the movement.
Set 2 and 3:With heavier dumbbells do 15 reps.
Set 4 :Same as set 1.
Cool down (20 s):
1-Toe touch stretch
2-Standing quad stretch
3-Inner thigh + cross arms stretch
4-Downward dog
5-Cobra stretch
6-Child pose
7-Butterfly stretch
8-Deep glut stretch
9-Supine twist stretch
And it's done !Great job guys ,i hope you liked this routine ,drink lots of water ,eat healthy and see you next time.Peace.
