Power Lifting Program Critique

[jg42058p]

I recently decided to get back into body building after taking 3 years off
I was pretty big before - weighed about 230lbs with 20% bf... had a 270lb bench press and 17in arms when I stopped.

I currently weigh the same but my strength is WAY down then it was before. Kind of flabby but I think I can pull it all together and gain what I had before back in a year or so.

Lemme know what you guys think of this routine

Here's the routine I plan to follow:
Monday: Chest
Flat Bench Press: 3 sets heavy (3-5 reps), 3 sets light (6-10 reps)
Incline Bench Press 2 sets (6-10 reps)
Decline Bench Press 2 sets (6-10 reps)
Flat Bench Flies 4 sets (6-10 reps)
Sit Ups 2 sets (6-10 reps)


Tuesday Arms/Back
Rows – Close grip 3 sets (6-10 reps)
Rows – Wide grip 3 sets (6-10 reps)
Lateral cable pull downs – Close grip 3 sets (6-10 reps)
Lateral cable pull downs – Wide grip 3 sets (6-10 reps)
Bicep Preacher Curls 3 sets (6-10 reps)
Over Hand For-arm Preacher Curls 2 sets (6-10 reps)
Under hand For-arm Curls 2 sets (6-10 reps)
Sit ups 2 sets (6-10 reps)
20 min cardio

Wednesday Legs
Squats 3 sets(heavy 3-5 reps) 3 sets(light) 6-10 reps
Leg Press 4 sets/6-10 reps
Hip Abduction (outward) 2 sets/6-10 reps
Hip Abduction (inward) 2 sets/6-10 reps
Leg Curls 3 sets/6-10 reps
Calf Press 3 sets/6-10 reps
Sit Ups 2 sets
20min cardio

Thursday: Shoulders/Triceps
Over –Head Shoulder Press 3 sets/6-10 reps
Front Deltoid Linear raise 3 sets/6-10 reps
Tricep Skull Cruchers – over hand 3 sets/6-10 reps
Tricep Skull Crushers - under hand 3 sets/6-10 reps
Upright Rows 5 sets/6-10 reps
Rotator Cuff Twists 3 sets/6-10 reps
Sit ups 2 sets

Friday - 30 min cardio
Sat - 30 min Cardio

Sunday: Power Lifts
Dead Lifts - 3 sets/3-5 reps (heavy), 3 sets/6-10 reps (light)
Hang Cleans 3 sets/3-5 reps (heavy), 3 sets/6-10 reps (light)

Plan to eat 240g/day of protein - 4, 60g shakes
1 breakfast, 1 PWO, 1 dinner, 1 bed time
Protein powder consists of 40% whey, 40% casien, 20% BCAA's

Looking to stay more lean and gain lean body mass
But definitely wanna get back up to a 270lb bench max and the 17 inch arms I used to have

I'm 23 years old, 6'1'' and 230lbs with a average-to-slow metabolism

[bhamstaff]

thats a bodybuilding routine, thread title is powerlifting routine

[jg42058p]

is their really a difference?

[teufelhundenjwa]

Definitely a big difference. Just depends on your goals. For strength, have you ever considered a 5x5 program?