# data[].attributes.body
Today's workout will be chest and triceps.

Bench press (Paused)  4x6 75% of 1Rpm
Chest Flies (dumbbell) 4x12

Dips (weighted) 4x8-12
Skullcrushers 4x8
Tricep rope pushdown  4x12

(Rest should be 45 seconds - 1 minute*) *= for accessory excerizes

(2:30-3 minute rest for compound multi joint lifts like bench press)

Superset if desired.

Since this is for powerlifting you can add some shoulder pressing and delt work to fix imbalances.
4x8-12 for sbove

# data[].attributes.body
Leg workout.

Barbell Squat. 4 sets, 4-6 reps.
Dumbbell Lunges. 4 sets, 12 reps each leg.
Leg Press. 3 sets, 12-15 reps. Leg Curls. 3 sets, 12 reps.
Leg Extensions. 3 sets, 20 reps.
Standing Calf Raises. 4 sets, 12 reps.

# data[].attributes.body
Today's workouts will be targeting the back, deltoids and the trap muscles.

Lat pull down
4sets/12reps
Cable reverse flys
4sets/12reps
Bentover rows DB
4sets/12reps
Standing BB military press
4sets/12reps
Weighted Roman chairs

# data[].attributes.body
Today's workouts will be working on the chest

# data[].attributes.body
Chest workout

# data[].attributes.body
Todsy

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CARDIOOO!!!
5 mins- walk,run,walk
(Good speed for you

CHEST workout
(Light but effect weight for you)
Dumbbell chest press 3x12
Cable flys 3x12
Incline dumbbell press 3x12
Push-ups 3x12

BENCH PRESS!!!!!
Close grip bench press 2x 7
Regular press 2x 7
(weight that's a s challenging)

# data[].attributes.body
Abs

Ab coaster x250
Crunches x200
2 minute plants x5
Leg raises x150
Medicine bow Roman twist

# data[].attributes.body
Ryan

# data[].attributes.body
Today's workout is targeting the chest.

Bench press X10
Inclined bench press X10

Cable raises X12

# data[].attributes.body
Leg workout
Squats 10x3
Leg press 5x5
Calf raises 20x3
hip abductor machine 20x3
Leg extensions 20x3
Stair climber 10 min.

# data[].attributes.body
Leg workout
Warm-Up:

-15 lunges (3 sets)
Workout:
> Leg press
>Weighted squats
> Leg extensions
> Leg curls
> Kickbacks

# data[].attributes.body
Today's workout will target the shoulders. This workout will consist of 5 exercises each exercise will consist of 3 sets of 12 reps.

1:shoulder shrugs
2:cable raise
3:front raises
4:sited dumbbell press
5:ez curl bar push press

# data[].attributes.body
Abs
Iron butterflies 2x15
Med ball Romanian twist 2x20
Rising toe touch 2x20
Ab coaster 3x20
Ab machine 3x12
Plank 1 minute

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Rope ext 6x15
Single arm cable ext 6x12
Rope ext 6x15
Underhand EZ bar cable press down 6x15
Cable pressdown  6x15

# data[].attributes.body
Today's workout will consist of chest triceps and shoulders

CHEST:
-Push-ups 3x10
-Flat Bench 6 sets
-Incline Bench 3x10
-Machine Flies 3x10

SHOULDERS:

SUPA SET x3
-Shrugs
-Laterial Raises
-Shoulder Press

TRICEPS: x
-Cable Tricep Push-downs
-Skull Crushers
-French Press

# data[].attributes.body
Today is the start of a back workout, during this workout we will incorporate our deltoids and our traps as well.

-Bentover DB Rows: 4sets/12Reps
-Lat Pulldown:
4sets/12Reps
-Cable Reverse Flys: 4sets/12Reps
Standing BB Military Press: 4sets/12Reps
Weighted Roman Chairs: 4sets/12Reps
Seated Cable Row: 4sets/12Reps
Good Mornings:
4sets/12Reps
DB Shrugs:
4sets/12Reps
Straight Arm Pull Downs: 4sets/12Reps
Stiff Leg Deadlift:
4sets/12Reps