This looks fun. I have no idea if it’s appropriate for your situation, I’m just throwing it out there.
LH?s Powerbuilding Routine: (LH is Mike Ruggierra)
Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps
Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db’s in place of barbells once in awhile for something different)
Flat Bench Db Presses or Flyes 3sets of 10
Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you’re only training it once a week.
Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best
Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5
Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts
Leg Ext. 3sets of 8-10( I don’t care too much for these but some people do)
Bicep work- pick a couple of exercises, 3sets of whatever.
Abs-again you decide
Train hard, remember, your only hitting these muscle groups once a week.
Close Grip Bench 3sets of 5-7(not including warmups)
Front Presses 3sets of 3-5 reps
Tricep extensions(two handed with either e-z curl bar or db’s) 3sets of 8-10
Dips or pushdowns 3sets of whatever
Side Laterals 3sets of 10-12
Abs- you got it, you decide
Last time… train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).
Classic routine, Ruggiera is a beast.
When I grow up, I wanna be a Ruggiera.
Check this out. First pic is age 15, 135 lb. Second pic is a fucking animal.