10% COMPLETE8/79 Steps ! Previous Topic Mark Complete " Hello, joechristo!!

#
1 – Wednesday
Power Bodybuilding Program < PBB Week 1 < 1 – Wednesday IN PROGRESS

Wednesday part one (Deadlifts)

00:00 02:41

Write-up

Day 3 overhand grip deadlifts.

Wednesday morning guys, and it’s deadlift day.
If you’re sticking to the workout routine then yesterday you should have rested.
Remember to eat a lot.

Main Exercise

Deadlifts: 5 sets of 5 reps at 60% of your max weight.

Make sure to Drop your butt.

Block deadlifts: 4 sets of 4 reps.

Stand on plates. I used more of a straight leg on these. It should be a di!erent form than your regular deadlift.

Secondary Exercise

Hyperextensions – 4 sets of 10 reps.

I do di!erently than most. I rotate my upper body and consistently put contraction on my lower back instead of my
hips. Study me in the video.

Key Points

I use overhand grip to strengthen my grip, you can use whatever grip you want.
Slow and controlled movement throughout the exercises.
Remember to eat.

Wednesday part two (Chest)

02:32 03:45

Write-up

Use a nice 2-inch pad, put butt all way to bench. It will make it harder.

Main Exercise

Over Exaggeration Incline OR Flat Bench: 3 sets of 2 reps at 65% of your max weight.

Then drop the weight down and do:

3 sets of 4 reps
2 sets of 3 reps
1 set of 10 reps

[Go as heavy as you can for the rep range you’re doing]

Dumbbell bench press: 5 sets of 10 reps.

Key Points

Keep speed slow. I’ll tell you when we’re changing speed. For now, keep it slow.
About 1 minute and a half between sets.
Little quicker workouts because we’re doing low reps.
Use a 2-inch pad for your bench.
Full range of motion (If Possible).

! Previous Topic Back to Session Mark Complete "