Power Workout 1: Squat/Bench
Power workouts are all about how many reps you can perform with good form for a very heavy weight, sometimes even circa max weights. These workouts are designed to get you stronger without getting you too much bigger. It is a decent idea to alternate between bodybuilding and powerlifting routines to get as big and strong as possible. Blending the two will give you a great mix of size and strength.
Warm-up: Goblet Squats 3 x 10 superset with, KB Swings 3 x 15
Barbell Back Squats: 3 x 3 then back off for a set of 20 reps*
Bench Press: 3 x 4 then back off for a set of 10 reps*
Barbell Rows (from the floor): 3 x 12*
Skull Crushers: 3 x 10
Planks: 5 sets of 45 sec isometric hold, followed by 30 sec rest
*(keep 1-2 reps in the tank)
Make sure you foam roll and stretch after your workout.
Foam Roll: Glutes, IT band, quads, hamstrings, calves, anterior tibialis, thoracic spine, lats, and chest
Please let me know if you have questions.