The Workouts
STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES
This program is designed to enlphasize overall strength developnlent. This is an advanced routine to be used only after you have progressed froill the
advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perfornl
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 fornl. Tighten the musde before you move, squeeze the musde as you nlove, {Tamp the muscle at the point of fidl contraction, and resist the
movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the nlovenlent instantly at any point in the rep. Count
two seconds up and four seconds down and work to fatigue during each set.
Day 1
Chest
Shoulders
Bench Press (wide ptdley) 2-4 5-8 19
Chest Fly (wide ptdley) 2-4 5-8 19
Seated Shoulder Press 2-4 5-8 23
Standing Lateral Shotdder Raise 2-4 5-8 24
Rear Deltoid Rows 2 4 5 8 24
Shoulder Shrug 2 4 5 8 28
Day 2
Back
ArtlIs
Barbell Bent Over Row
Wide Ptdldowns
Standing Biceps Curl
Reverse Grip Barbell Curls
Seated Triceps Extension
Triceps Pushdown
24 58 36
24 58 31
24 58 41
24 58 45
24 58 41
2 4 58 38
Day 3
Legs
Trtmk
The Squat
Lying Prone Leg Curl
Seated Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extension
Seated Resisted Abdominal Crtmch
2-4 5-8 51
2-4 5-8 52
24 58 53
24 58 54
2 4 8 12 33
24 58 47
18
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