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 10 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
Chest Press
Shoulder Press
Standing Lateral Raise
Front Shoulder Raise
Sets
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
Body Part
Back
Arms
Exercise
Low Row
Wide Pulldowns
Standing Biceps Curl
Seated Triceps Extension
Standing Triceps Pushdown
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
Body Part
Legs
Trunk
Exercise
Leg Extension
Leg Curl
Calf Raise
Low Back Extension
Seated Resisted Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
8-12
5-8
Day 1
Day 2
Day 3
The Workouts
9
