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23
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
Chest Fly (wide pulley)
Seated Shoulder Press
Standing 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
Body Part
Back
Arms
Exercise
Barbell Bent Over Row
Wide Pulldown
Standing Biceps Curl
Reverse Grip Barbell Curl
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
Standing Single Leg Leg Curl
Seated (Straight Leg) Calf Raise
Standing Low Back Extension
Standing 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