Strength Training
Frequency: 3 days per week (M-W-F)
Time: 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.
Chest Bench Press 2-4 5-8
Decline Bench Press 2-4 5-8
Shoulders Seated Shoulder Press 2-4 5-8
Crossover Seated Rear Deltoid
Rows
2-4 5-8
Front Shoulder Raise 2-4 5-8
Day 1
Back Seated Lat Rows 2-4 5-8
Stiff Arm Pulldowns 2-4 5-8
Arms Standing Biceps Curl 2-4 5-8
Standing Wrist Curl 2-4 5-8
Triceps Pushdown 2-4 5-8
Triceps Extension 2-4 5-8
Day 2
Legs Leg Press 2-4 5-8
Leg Extension 2-4 5-8
Standing Leg Kickback 2-4 5-8
Calf Raise 2-4 5-8
Trunk Trunk Rotation 2-4 5-8
Seated Abdominal Crunch 2-4 5-8
Day 3
Assembly Manual
33
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