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Explosive Power

This document outlines an explosive power workout split over 3 days that focuses on compound lifts done for 5-8 reps with heavy weight on weights days and bodyweight exercises for 5-10 reps on polys days. Each day targets the major muscle groups through exercises like bench press, squats, pull ups, and curls using both weights and bodyweight variations.

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Rob Hammer
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2K views1 page

Explosive Power

This document outlines an explosive power workout split over 3 days that focuses on compound lifts done for 5-8 reps with heavy weight on weights days and bodyweight exercises for 5-10 reps on polys days. Each day targets the major muscle groups through exercises like bench press, squats, pull ups, and curls using both weights and bodyweight variations.

Uploaded by

Rob Hammer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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EXPLOSIVE POWER

3 Sets Weights do 5-8 reps heavy weight, on polys do 5-10

Day 1

Bench Press
Power Pushup

Squat
Jump squats

Pull Up
Inverted row

Upright Row
Push Press

DB Curl
Tri-Pushdown

Day 2

DB Press
Med Ball Pushup

Lunges
Skiers

Reverse Grip Bent Row


Chin Up

Cling/Press

EZ Curl
Nosebreaker

Day 3
Repeat day one

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