70s Powerlifter - Base Phase Mod. 1 + Arm Day

70s Powerlifter by Alexander Bromley tweaked for a tall guy with skinny arms.
With Arm Day: M,T,Th,F,Sa
Without Arm Day: M,T,Th,F

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

BENCH PRESS

Squat (Low Bar)

Safety Bar Squat

Front Squat (Barbell)

Wide Grip Lat Pulldown

Seated Hamstring Curl

Decline Sit Up (Weighted)

SQUAT

Push Press (Barbell)

Military Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

PUSH PRESS

Deadlift (Barbell)

Snatch Grip Deadlift

Good Morning

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

DEADLIFT

JM Press (Smith Machine)

Alternating Dumbbell Curl

Single Arm Pushdown

Incline Curl (Dumbbell)

Tricep Extension (Barbell)

Upright Row (Cable)

ARMS

Reverse Bicep Curl (EZ Bar)

Lying Leg Raise

Bench Press (Barbell)

BENCH/SQUAT MAX

PUSH PRESS/DEADLIFT MAX

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