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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 pounds 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 (wide pulley)
Chest Fly (wide pulley)
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
Body Part
Back
Arms
Exercise
Barbell Bent Over Row
Wide Pulldowns
Standing Biceps Curl
Reverse Grip Barbell Curls
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
Body Part
Legs
Trunk
Exercise
The Squat
Lying Prone Leg Curl
Seated Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extension
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
Day 1
Day 2
Day 3
The Workouts