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The Workouts
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
Decline Chest Press
Seated Shoulder Press
Seated Lateral Raise
Rear Deltoid Row
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
Day 1
Body Part
Back
Arms
Exercise
Seated Lat Row
Narrow Lat Pulldown
Standing Biceps Curl
Standing Biceps Curl- Shoulder Ext
Triceps Kickback
Rope 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
Day 2
Body Part
Legs
Trunk
Exercise
Leg Press
Seated Calf Raise
Leg Extension
Prone Leg Curl
Seated Low Back Extension
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 3