Monday, September 3, 2018

Power Bodybuiliding - Tom Platz



Tom Platz, Dave Mather
History of "Dave's Gym" video here:
https://www.youtube.com/watch?v=vakuAykqwjE&feature=youtu.be







LEVEL ONE

Monday

Squat:
Pyramid up to 3 x 5 (same weight)

Leg Curl:
2 x 10 (to failure)

Bench Press: 
Work up to 5 x 5 with a constant weight

Ab Work

Standing Calf Raise:
3 x 12 - 15.


Wednesday

Deadlift: 
Work up to 2 x 5

Front Chin:
3 x max

Barbell Row: 
3 x 6-8

Overhead Press: 
3 x 6-8

Bent Arm Pullover:
2 x 8-10 (moderate weight)

Standing Alternate Dumbbell Curl:
3 x 6-8 (failure)

Pushdown:
3 x 8-12 (failure)

Abs

Seated Calf Raise:
3 x 10-12 (failure)


Friday (Full Body)

Bench Press: 
Work up to 3 x 3, pump set of 15

Front Chin:
3 x max

Seated PBN: 
3 x 6-8

Bent Arm Pullover:
3 x max

Barbell Curl:
3 x 6-8 (failure)

Lying Triceps Extension:
3 x 8-12 (failure)

Squat:
Warm up, then 2 x 15 (failure)

Leg Curl:
2 x 15 (failure)

Abs

Standing Calf Raise:
3 x 12-15.



LEVEL TWO

Start with moderate weights on exercises of 5 reps or less and cycle the poundage up.

Monday

Bench Press: 
Work up to 3 x 3, pump set of 10

Low Incline Flye:
2 x 8-12 (failure)

Chin Behind Neck:
3 x max

Barbell Row:
3 x 10-12

Bent Arm Pullover:
2 x 15

Seated PBN:
3 x 6-8

Rear Lateral:
2 x 15

Abs


Tuesday

Squat:
work up to 3 x 3

Hack Squat:
2 x 6-8 (failure)

Leg Curl:
2 x 10-15 (failure)

Standing Calf Raise:
3-6 x 15-20

Incline DB Curl:
3-5 x 6-8 (failure)

Pressdown:
3-5 x 10-12 (failure).


Thursday

Deadlift:
Work up to a triple

Front Chin:
3 x max

Barbell Row:
3 x 6-8 (failure)

Bent Arm Pullover:
2 x 15

Bench Press:
Work up to 3 x 5

Incline Flye:
2 x 10-15 (failure)

Seated PBN:
3 x 10-12

Rear Lateral:
2 x 15

Abs.


Friday

Incline DB Curl:
5 x 6-8 (failure)

Pressdown:
5 x 10-12 (failure)

Squat:
Warm up, then 2 x 15 (failure)

Hack Squat:
3 x 6-8 (failure)

Leg Curl:
2 x 15 (failure)

Abs

Seated Calf Raise:
3-6 x 6-20























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