Strength Training
Frequency:
3 days per week (M-W-F)
Time:
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 would 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
Exercise
Sets
Reps
Chest
Bench Press
2-4
5-8
Decline Bench Press
2-4
5-8
Shoulders
Seated Shoulder Press
2-4
5-8
Crossover Seated Rear Deltoid Row
2-4
5-8
Front Shoulder Raise
2-4
5-8
Day 1
Body Part
Exercise
Sets
Reps
Back
Seated Lat Row
2-4
5-8
Narrow Pulldowns
2-4
5-8
Arms
Standing Biceps Curl
2-4
5-8
Standing Wrist Curl
2-4
5-8
Triceps Pushdown
2-4
5-8
Lying Triceps Extension
2-4
5-8
Day 2
Body Part
Exercise
Sets
Reps
Legs
Leg Press
2-4
5-8
Leg Extension
2-4
5-8
Standing Leg Kickback
2-4
5-8
Seated Calf Raise
2-4
5-8
Trunk
Seated Low Back Extension
2-4
5-8
Seated Resisted Abdominal Crunch
2-4
5-8
Day 3
Workouts
Owner’s Manual
18
Owner’s Manual
19
