STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have
progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each
set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs. and decrease your reps
to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the
muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move
slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count two seconds
up and four seconds down and work to fatigue during each set.
Body Part Exercise Sets Reps Page
Chest Bench Press 2-4 5-8 18
One Arm Seated Fly 2-4 5-8 18
Shoulders Seated Shoulder Press 2-4 5-8 21
Rear Deltoid Rows 2-4 5-8 22
Shoulder Shrug 2-4 5-8 25
Body Part Exercise Sets Reps Page
Back Seated Lat Rows 2-4 5-8 30
Lying Lat Pulldowns 2-4 5-8 30
Arms Standing Biceps Curl 2-4 5-8 37
Reverse Curl 2-4 5-8 40
Seated Triceps Extension 2-4 5-8 37
Lying Triceps Extension 2-4 5-8 35
Body Part Exercise Sets Reps Page
Legs Leg Press 2-4 5-8 46
Lying Leg Extension 2-4 5-8 50
Seated Leg Curl 2-4 5-8 48
Seated (straight leg) Calf Raise 2-4 5-8 49
Trunk Functional Low Back Extension 2-4 8-12 29
Seated (resisted) Abdominal Crunch 2-4 5-8 43
Day 1
Day 2
Day 3
The Workouts
16
To Next Page
Loading...
