Power rack training - Overall Mass Builder

**This routine has you training three days per week.
**Good Off season/Winter bulk program.

Day 1

Bottom-position Bench presses 5-7 x 3-5

Get in the rack and set the pins so you start from the bottom ...
position of the bench press, with the bar just touching your chest.
Explode to lockout, lower the bar under control for a count of three to four seconds, pause on the pins for a second or two and then begin the next rep.

Behind-the-neck presses 3-5 x 3-5

Once again, set the pins so you start the exercise from the bottom
position in the rack, in this case right at shoulder level. Pause on
the pins after each rep before starting the next one.

Bottom-position squats 5-7 x 5-7

If you thought the bottom-position benches were hard, you're going to get a real dose of toughness with these. Set the pins so you begin ass-to-the-floor. Lower each rep under control and pause on the pins briefly before starting the next.

Barbell curls 5-7 x 5-7

Day 2: Off

Day 3

Deadlift lockouts 5-7 x 3-5

Set the pins so you start the movement at knee level. Pause on the pins briefly between reps.

Bottom-position incline presses 3-5 x 3-5
Bent-over rows 5-7 x 5-7
Power holds 2-3 x 1

Set the pins in the rack at about knee level. Take an overhand grip on the bar and perform a deadlift. Hold the weight for as long as possible, until the bar actually starts to slip from your hands.

Day 4: Off

Day 5

Bottom-position bench presses 5-7 x 3-5

Perform these as described for the day 1 workout.

Behind-the-neck presses 3-5 x 3-5
Squat lockouts 5-7 x 3-5

Set the pins so you perform the last one-third of the movement.

Barbell curls 5-7 x 5-7
Lying barbell extensions 5-7 x 5-7

Day 6: Off
Day 7: Off