Sample Power chart workout by wanghonghx

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									    Sample Week Power Chart Workout
   Monday:                                              Power Chart %    DL MAX Wt
                                                          55% #VALUE!
Deadlift (power Chart)                                    70% #VALUE!
                                                          85% #VALUE!
    Auxilary lifts:                                       95% #VALUE!
                                                          75% #VALUE!
DB Bench + Hanging Abs                 3X 10 + 10
Seated Row + GHR Sit-up                3X 15 + 10
Front/Side/Posterior Raise Combo       4X 8
Step-ups +Shrugs                       4X 8(ea) + 5
   Tuesday:                                             Power Chart %   Squat MAX Wt
                                                          55% #VALUE!
Squat (power Chart)                                       70% #VALUE!
                                                          85% #VALUE!
    Auxilary lifts:                                       95% #VALUE!
                                                          75% #VALUE!
Incline Fly + DB pullover              3X 25 + 20
Bicep Curl + Tricep Pushdowns          3X 8 + 12
Dips + GHR Machine                     5X 5 + 10
Planks + Flat Footed sit-up            4X 30s + 30s
   Thursday:                                            Power Chart % Bench MAX Wt
                                                          55% #VALUE!
Bench (power Chart)                                       70% #VALUE!
                                                          85% #VALUE!
    Auxilary lifts:                                       95% #VALUE!
                                                          75% #VALUE!
Seated Atlas + RDL                     3X 15(ea) + 12
Push-ups + Wrist Curl                  3X Max + 30s
BB Lunge Walk + MB Slam                2X 10yds + 5
Standing Military Press                5X 5
     Friday:                                            Power Chart %   Clean MAX Wt
                                                          55% #VALUE!
Clean (power Chart)                                       70% #VALUE!
                                                          85% #VALUE!
    Auxilary lifts:                                       95% #VALUE!
                                                          75% #VALUE!
Pull-ups + Ab machine                  3X 15(ea) + 12
Inverted Row + T-Bar Row               3X Max + 30s
Plate oblique side bends + Landminds   2X 10yds + 5

								
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