CUSTOM CUTTING YOUR POWERCUFFS
POWERCUFFS BFR CIRCUIT
You should finish a PowerCuffs BFR circuit in approximately 35 minutes you can substitute exercises according to what you have in the gym, home, hotel etc. In my personal home gym I use mainly dumbbells and cable pulley systems because of limited equipment. As always “make it your own”! 💎
You can use any type of free weights (barbells and dumbbells), machines, or resistance bands. To get maximum results stick to this PowerCuffs BFR workout format💥
On Monday, Wednesday & Friday you’ll do a PowerCuffs weight training BFR circuit.
On Tuesday, Thursday & Saturday you’ll do a DDPY workout.
You will complete these workouts for a full “12-Week PowerCuffs Program.”
As you progress after a few 12-week cycles and you are ready to take it to the next level, you can then try what I am doing now. This is my personal 12-Week Advanced PowerCuffs Program, which will incorporate some alternate body part splits and supersets that will take your muscle size, strength and endurance to the MAX!💥
PowerCuffs:
HOW TO POWER UP💥
Before every series you’ll turn the dial clockwise to occlude the blood flow. You will Pop the PowerCuffs dial when the series is finished to restore blood flow. If you feel any numbness in your hands or fingers, loosen up the cuffs. You also want to make sure you know what your six different exercises are going to be before you start. Now go kick some ass 💎
MONDAY - BACK & CHEST
CHEST
- PowerCuffs: POWER UP💥
- Flat Dumbell Press - 35lbs - 30/15/15/15, 30-second break between sets
- Finish Series: Pop PowerCuffs
- Take 60 seconds between series
BACK
- PowerCuffs: POWER UP💥
- Wide Grip Pull Downs - 75lbs - 30/15/15/15, 30-second break between sets
- Finish Series: Pop PowerCuffs
CHEST
- PowerCuffs: POWER UP💥
- Dumbbell Flys - 35lbs - 30/15/15/15, 30-second break between sets
- Finish Series: Pop PowerCuffs
BACK
- PowerCuffs: POWER UP💥
- Seated Rows - 50lbs - 30/15/15/15, 30-second break between sets
- Finish Series: Pop PowerCuffs
CHEST
- PowerCuffs: POWER UP💥
- Incline Flys - 35lbs - 30/15/15/15, 30-second break between sets
- Finish Series: Pop PowerCuffs
BACK
- PowerCuffs: POWER UP💥
- Reverse Grip Pull Downs - 65lbs - 30/15/15/15, 30-second break between sets
- Finish Series: Pop PowerCuffs
TUESDAY - DDPY
Do a full DDPY workout using PowerCuffs. No weights.
WEDNESDAY BICEPS & TRICEPS
BICEPS
PowerCuffs: POWER UP💥
Seated Dumbbell Curls - 15 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
TRICEPS
PowerCuffs: POWER UP💥
Cable Push Down - 50 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
BICEPS
PowerCuffs: POWER UP💥
Barbell Curls - 30 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
TRICEPS
PowerCuffs: POWER UP💥
Cable Overhead Extension - 35 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
BICEPS
PowerCuffs: POWER UP💥
Hammer Curls - 15 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
TRICEPS
PowerCuffs: POWER UP💥
Triceps Kickbacks - 10 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
THURSDAY - DDPY
Do a full DDPY workout using PowerCuffs. No weights.
FRIDAY - SHOULDERS & LEGS
SHOULDERS
PowerCuffs: POWER UP💥
Standing Laterals - 10 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
LEGS
PowerCuffs: POWER UP💥
Catcher Squats: Toes & Knees Out, Body Weight - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
SHOULDERS
PowerCuffs: POWER UP💥
Front Raises - 10 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
LEGS
PowerCuffs: POWER UP💥
Squats: Legs Together, Lift Heals, Body Weight - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
SHOULDERS
PowerCuffs: POWER UP💥
Seated Rear Laterals: Fold Forward - 5 lbs - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
LEGS
PowerCuffs: POWER UP💥
Sumo Squats: Wide Based, Toes Out, Body Weight - 30/15/15/15
30 seconds break between sets
Finish Series: Pop PowerCuffs
SATURDAY - DDPY (OPTIONAL)
Do a full DDPY workout using PowerCuffs. No weights.
SUNDAY - Take a Day Off! You Earned It!
BANG 💥
DDP'S ADVANCED POWERCUFFS PROGRAM
Here is what I am doing now. I alternate different body part splits every three weeks. I also included two examples of how I incorporate “Supersets" in my own PowerCuffs workouts. 💎 You can incorporate these supersets into any body part split.
WEEK 1
Monday Back & Chest
Wednesday Biceps & Triceps
Friday Shoulder & Legs
WEEK 2
Monday Chest & Biceps
Wednesday Back & Triceps
Friday Shoulder & Legs
Saturday Biceps & Triceps *Optional
WEEK 3
Monday Back & Triceps
Wednesday Chest & Biceps
Friday Shoulder & Legs
Saturday Bi’s & Tri’s
Example #1: Chest &Back
PowerCuffs Superset 1
PowerCuffs: POWER UP💥
Flat Dumbbell Press - 35 lbs x 30 reps - 30 second break
Wide Grip Pull Downs - 75 lbs x 30 reps - 30 second break
Flat Dumbbell Press - 35 lbs x 15 to 20 reps - 30 second break
Wide Grip Pull Downs - 75 lbs x 15 to 20 reps - 30 second break;
REPEAT 15 to 20 reps
Superset 2 more times
Finish Series: POP PowerCuffs
Take 60 second break between series.
PowerCuffs Superset 2
PowerCuffs: POWER UP💥
Dumbbell Flys - 35 lbs x 30 reps - 30 second break
Seated Rows - 50 lbs x 15 to 20 reps - 30 second break
Dumbbell Flys - 35 lbs x 15 to 20 reps - 30 second break
Seated Rows - 50 lbs x 15 to 20 reps - 30 second break
REPEAT 15 to 20 reps
Superset 2 more times
Finish Series: POP PowerCuffs
Take 60 second break between series.
PowerCuffs Superset 3
PowerCuffs: POWER UP💥
Incline Flyes - 35 lbs x 30 reps - 30 second break
Reverse Grip Pull Downs - 65 lbs x 30 reps - 30 second break
Incline Flyes - 35 lbs x 15 to 20 reps - 30 second break
Reverse Grip Pull Downs - 75 lbs x 15 to 20 reps - 30 second break
REPEAT 15 to 20 reps - Superset 2 more times
Finish Series: POP PowerCuffs
60 second rest
Cooldown
Example #2: Biceps &Triceps
PowerCuffs Superset 1
PowerCuffs: POWER UP💥
Seated Dumbbell Curls - 15 lbs x 30 reps - 30 second break
Cable Push Down - 50 lbs x 30 reps - 30 second break
Seated Dumbbell Curls - 15 lbs x 15 to 20 reps - 30 second break
Cable Push Down - 50 lbs x 15 to 20 reps - 30 second break;
REPEAT 15 to 20 reps
Superset 2 more times
Finish Series: POP PowerCuffs
Take 60 second break between series.
PowerCuffs Superset 2
PowerCuffs: POWER UP💥
Barbell Curls - 30 lbs x 30 reps - 30 second break
Cable Overhead Extension - 35 lbs x 15 to 20 reps - 30 second break
Barbell Curls - 30 lbs x 15 to 20 reps - 30 second break
Cable Overhead Extension - 35 lbs x 15 to 20 reps - 30 seconds break;
REPEAT 15 to 20 reps
Superset 2 more times
Finish Series: POP PowerCuffs
Take 60 second break between series.
PowerCuffs Superset 3
PowerCuffs: POWER UP💥
Hammer Curls - 15 lbs x 30 reps - 30 second break
Triceps Kickbacks - 10 lbs x 30 reps - 30 second break
Hammer Curls - 15 lbs x 15 to 20 reps - 30 second break
Triceps Kickbacks - 10 lbs x 15 to 20 reps - 30 seconds break;
REPEAT 15 to 20 reps
Superset 2 more times
Finish Series: POP PowerCuffs
Cool Down with a 💎 DDPY Stretch
