Power Bodybuilding Workouts

Power bodybuilding is a combination of training for muscle mass and shape along with strength & power which give you the complete package.
Back in the good old days of bodybuilding, muscle mass, aesthetics, shape, symmetry and general balance were the hallmarks of a great physique. Not only that but many bodybuilders also took part in either Olympic weight lifting or powerlifting, so they were as strong as they looked.
To gain strength throughout your physique it is imperative that all muscle groups are trained to the fullest extent with a wide selection of exercises. We are only as strong as our weakest link, it is the so-called smaller exercises that can help to strengthen us for the multi-joint compound movements that ultimately create real power and size gains.
If you include exercises that are low on effectiveness and/or those that are potentially dangerous it will not only waste time but also could compromise recovery abilities and interrupt progress. Below is a list of the most effective exercises and their corresponding muscle groupings.
For best results in size, strength, and balanced development it is strongly recommended that you choose two mass builders and two isolation movements per body part for each training session (the exceptions being arms due to the smaller size of these muscles - and, as a result, the greater their need for recovery - two mass builders and one isolation movement are usually best).
For best results, choose two mass building exercises and two isolation movements.
Legs Mass Building Compound Movements
Squats
Leg Presses
Front Squats
Hack Squats
Stiff Legged Deadlifts
Standing Calf Raises
Isolation Movements for Legs
Dumbbell Lunges
Leg Extensions
Leg Curls
Seated Calf Raises
Chest Mass Building Compound Movements Barbell Bench Press
Dumbbell Bench Press
Incline Dumbbell Press
Dips Leaning Forward
Isolation Movements for Chest
Pec Deck
Cable Crossovers
Flat Bench Flyes
Incline Flyes
Cable Crossovers
Back Mass Building Compound Movements
Deadlifts
Bent Over Barbell Rows
Chin-Ups
One-Arm Dumbbell Rows
Isolation Movements for Back
Pullovers
Close Grip Pulldowns
Straight-Arm Pulldowns
Shoulders Mass Building Compound Movements
Front Barbell (Military) Press
Dumbbell Press
Upright row
Isolation Movements for shoulders
Lateral Raises
Bent Lateral Raises
Front Raises
Triceps Mass Building Compound Movements
Lying Triceps Extensions
Straight Bar Pushdowns
Bench Dips
Isolation Movements for triceps
Dumbbell Kickbacks
One-Arm/Behind Head Dumbbell Extensions
' Biceps And Forearms Mass Building Compound Movements
Standing Barbell Curl
Incline Dumbbell Curl
Reverse Barbell Curl
Isolation Movements for biceps
Hammer Curls
One-Arm Preacher Curls
Concentration Curls
However, given the importance of exercise selection and training the individual muscles from all angles, many still encounter problems in choosing the right exercises to use. The key here is to pick several exercises for each body part that target the muscles as a whole and from different angles, but not to waste time and energy on those that are least effective toward both of these aims.
Train the compound movements heavy for low reps to build strength and do the isolation movements lighter with high reps to get a massive muscle building pump.