Jimmy Pena's Power Rack Series: Partial Movements

Training with partial movements gives you the benefits of pushing beyond your limitations—without a partner. The result: major growth.

Intro | Reverse Movements | Partial Movements | Isometrics

Why is it that younger brothers usually turn out to be better athletes than their older siblings? Because they grow up being punished on the field or court by those older brothers, forcing them to adapt and adjust beyond their normal limits. The same mentality applies in bodybuilding: Train with someone bigger and better. That's why training with partial movements comes in so handy; you get the benefits of being pushed beyond your limitations without a partner.

Power Rack Training Series Partial Movements
Watch The Video - 3:54


Partials are about overload. You break a lift into smaller components within the range of motion (ROM), allowing you to handle a weight that's much heavier than what you could handle through a full ROM. Of course, your gains in strength will be limited to the particular ROM that you train in, so over time, you'll need to adjust the safety bars and work all various parts of the ROM.

No matter which lift you choose for this technique, start at a point just a few inches from your fully locked-out position. On the overhead shoulder press, for example, set the safety bars to 4 inches below full lockout, so you're only moving the bar a total of four inches on each rep.

Because you're working in a strong portion of the ROM, you can load the bar with more weight than normal. We suggest starting with about 10-15 percent more weight than you can lift for your 10RM (or the number of reps prescribed in that particular set or workout). Week to week, lower the safety bars to the next setting (usually a couple of inches) and expand the ROM.

If you choose to lower the weight a couple of inches in the same workout, reduce the weight somewhat - but you should still be lifting more than you could handle through a complete ROM at each level. Then, from week to week, the weight you begin each training session with will be more than the previous week, based on your new foundation of strength!

Day 1: Chest/Shoulders
Chest
1

Bench Press Partials (do partial movement, shown here without rack)

3 levels with 3 levels with 3 sets each: 6 rep max
Start 6 inches from lockout; Lower every 3 sets; 1-2 minutes rest.
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

3 sets of 8-10 reps
1-2 minutes rest
Incline Dumbbell Press Incline Dumbbell Press

3

Dumbbell Fly

2 sets of 10-12 reps
30-60 seconds rest
Dumbbell Flyes Dumbbell Flyes

4

Decline Dumbbell Fly

2 sets of 10-12 reps
30-60 seconds rest
Decline Dumbbell Flyes Decline Dumbbell Flyes

Shoulders
5

Barbell Shoulder Press (do partial movement, shown here without rack)

3 levels with 3 sets each: 6 rep max
Start 6 inches from lockout; Lower every 3 sets; 1-2 minutes rest
Barbell Shoulder Press Barbell Shoulder Press

6

Bent-Over Lateral Raise

2 sets of 10-12 reps
30-60 second rest
Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent Over Dumbbell Rear Delt Raise With Head On Bench

7

Dumbbell Lateral Raise

2 sets of 10-12 reps
30-60 second rest
Side Lateral Raise Side Lateral Raise

8

Barbell Front Raise (shown with dumbbells)

2 sets of 10-12 reps
30-60 second rest
Front Two-Dumbbell Raise Front Two-Dumbbell Raise

Day 2: Legs
1

Barbell Squat (do partial movement, shown here without rack)

3 levels with 3 sets each: 6 rep max
Start 6 inches from lockout. Lower every 3 sets
Barbell Full Squat Barbell Full Squat

2

Leg Press

3 sets of 8-10 reps
2 minutes rest
Leg Press Leg Press

3

Leg Extension

2 sets of 10-12 reps
1 minute rest
Leg Extensions Leg Extensions

4

Lying Leg Curls

2 sets of 10-12 reps
1 minute rest
Lying Leg Curls Lying Leg Curls

5

Romanian Deadlift

2 sets of 10-12 reps
1 minute rest
Romanian Deadlift Romanian Deadlift

Day 3: Abs/Calves
abs
1

Hanging Leg Raise

3 sets to failure
30-60 seconds rest
Hanging Leg Raise Hanging Leg Raise

2

Double Crunch

3 sets to failure
30-60 seconds rest
Crunches Crunches

3

Plank

3 sets of 60 seconds
30 seconds rest
Plank Plank

calves
4

Standing Calf Raises

4 sets of 12, 12, 20, 20 reps
1 minute rest
Standing Calf Raises Standing Calf Raises

5

Seated Calf Raise

3 sets of 15 reps
1 minute rest
Seated Calf Raise Seated Calf Raise

Day 4: back
1

Bent-Over Row (do partial movement, shown here without rack)

3 levels with 3 sets each: 6 rep max
Start 6 inches from lockout; lower every 3 sets; 2 minutes rest
Bent Over Barbell Row Bent Over Barbell Row

2

Lat Pull-down

3 sets of 8-10 reps
1-2 minutes rest
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Wide-Grip Seated Row (shown here with medium grip)

2 sets of 10 reps
1-2 minutes rest
Seated Cable Rows Seated Cable Rows

4

Close-Grip Seated Row (shown here with medium grip)

2 sets of 10 reps
1-2 minutes rest
Seated Cable Rows Seated Cable Rows

5

Underhand Cable Pulldowns

2 sets of 10-12 reps
1-2 minutes rest
Underhand Cable Pulldowns Underhand Cable Pulldowns

Day 5: Arms
Biceps
1

Barbell Curl (do partial movement, shown here without rack)

4 levels with 3 sets each: 6 rep max
Start at 90 degrees with three more stops; 1-2 minutes rest
Barbell Curl Barbell Curl

2

Preacher Curl

2 sets of 8-10 reps
1-2 minute rest
Preacher Curl Preacher Curl

3

Incline Dumbbell Curl

2 sets of 10-12 reps
1-2 minutes rest
Incline Dumbbell Curl Incline Dumbbell Curl

Triceps
4

Barbell Skullcrusher (do partial movement, shown here without rack)

3 levels with 3 sets each: 6 rep max
Start at 6 inches from lockout; lower every 3 sets; 2 minutes rest
Lying Triceps Press Lying Triceps Press

5

Standing Dumbbell Triceps Extension

2 sets of 10 reps
1-2 minutes rest
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

6

Cable Kickback (shown with dumbbell)

2 sets of 10-12 reps
1-2 minutes rest
Tricep Dumbbell Kickback Tricep Dumbbell Kickback


Intro | Reverse Movements | Partial Movements | Isometrics