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 will 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
Chest
Shoulders
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Standing Lateral Shoulder Raise
Rear Deltoid Rows
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Page
15
15
18
19
19
22
Body Part
Back
Arms
Exercise
Narrow Pulldowns
Standing Biceps Curl
Reverse Curl
Cross Triceps Extension
Seated Triceps Extension
Triceps Pushdown
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Page
25
32
33
30
30
29
Body Part
Legs
Trunk
Exercise
Seated Hip Adduction
Seated Hip Abduction
Leg Extension
Seated (Straight Leg) Calf Raise
Trunk Rotation
Seated (resisted) Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
8-12
5-8
Page
42
42
39
40
37
36
Day 1
Day 2
Day 3
The Workouts
14
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