T Nation

Routine for Power & Hypertrophy

i don’t have squats or deads for the moment i have a problem with my gym…

monday (chest-shoulders)

bench press 3-5 setsx3-10 reps
flyes 3x6-10
military presses 5 sets of 3-8 reps (or sometimes singles)
upright rows 3x6-10
lateral raises 3x6-10
incline bench press 3x6-10

tuesday (back-triceps)

barbell row5 sets of 3-8 reps
row machine 3x6-10
dumbell row 3x6-10
close grip bench press 3-4x3-10
skullcrushers 5x5-10
weighed bench dips 3sets

friday (light bench , triceps and some back and legs)

bp 8x3
skullcrushers 5x3-10
barbell row 5x3-5
row machine 3x6-10
lat pulldown 3x6-10
cg bench press 3x3-10

leg press 3x6-10

i don’t wanna compete in powerlifting oranything i just like power training. don’t hate :slight_smile:

[quote]nitri796 wrote:
i don’t have squats or deads for the moment i have a problem with my gym

i don’t wanna compete in powerlifting oranything i just like power training. don’t hate :slight_smile:

[/quote]

This is not power training at all. If you really do like power training, switch gyms ASAP and start squatting an deadlifting. Also, if you want to make any progress at all, I suggest performing more than one leg exercise per week.

brah i know i should put legs. my best for squat is 165kgx2 and deadlift 180kg @16 yo. but for some reason they banned squats and deads. i will try to put them at saturday together if they unban squats and deads (i am sure they will unban it within 2 weeks)