STRENGTH TRAINING
deltoids
trapezius
pectoralis
biceps
deltoids
triceps
forearms
latissimus dorsi
abdominals
hamstring
quadraceps
calves/soleus
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calves/soleus
This routine is to be done 3 times per week MONDAY-WEDNSDAY-FRIDAY.
It can be used by Male and Female.
Try to use as much weight as possible (WITHOUT STRAINING).
Don't feel confined to the same exercises, experiment with different exercises till
you find the ones that are comfortable for you. Don't let your routine become
routine.
Frequency of Training
For optimum recovery, trainees need at least 48 hours between training sessions
for the same body part. If you train all body parts each workout, you should only
train every other day. If you prefer splitting body parts, just remember to rest each
body part for 48 hours before it's next workout.
Exercise Volume
If you are training every body part at each workout, you should limit your
exercises to one compound movement per body part movement of one joint. For
example, you can add dumbbell flies to your bench press, or leg curls to your
squats.
Exercise Intensity
Compound exercises need more sets than simple exercises to be both safe and
effective. Simple, one-joint exercises are more direct in nature. A good rule of
thumb for the intermediate trainer is four to six sets of compound exercises and
two sets of simple exercises. Rep schemes generally involve eight to ten reps for
upper body movements and twelve to twenty reps for lower body movements. Try
experimenting with such principles as forced reps and training to failure for
short periods (one workout every two weeks). They're harder to recover from and
always require a spotter or training partner.
Tempo
Workout tempo is not addressed by many trainers, but it is very important. You
should train at a fairly rapid pace with minimal rest between sets. Strive for less
recovery time between sets and exercises. This develops your anaerobic and, to
some degree, your aerobic energy systems.
10 COMMANDMENTS OF
STRENGTH TRAINING
1. Train with a high level of INTENSITY.
2. Attempt to increase the resistance used or the repetitions performed every
workout.
3. Perform 1 to 3 sets of each exercise.
4. Reach concentric muscular failure within a prescribed number of repetitions.
5. Perform each repetition with proper technique.
6. Strength train for no more than 1 hour per workout.
7. Perform no more then about 15 exercises each workout.
8. Whenever possible, work your muscles from largest to smallest.
9. strength train 2-3 times per week on nonconsecutive days.
10. Keep accurate records of your performance.
CLOSED GRIP BENCH PRESS
Hold a barbell with both hands using a
palms down grip about 6 to 8 inches apart.
Lie on a flat bench in a supine position.
Keep your head on the bench and press the
barbell to arms length, keeping it in line
with your shoulders. Inhale and lower the
barbell straight down to the lower part of
your pectorals keeping your upper arms in
close to your sides as the weight is lowered
and raised. Press the bar back to the
starting position, concentrating on the
triceps, and exhale
Muscles: triceps, pectorals
LAT PULL DOWNS
Place your hands on the lat machine bar
about thirty-six inches apart. Kneel down
on your knees until you are supporting the
weight stack with your arms while they are
extended overhead. Inhale and pull the bar
straight down until it is even with your
upper chest. Return to starting position and
exhale
Muscles: Latissmis dorsi, trapezius
LATERAL RAISES
(Stand) or sit at the edge of a bench with your
legs fairly close together and dumbells at
arms length, palms facing in toward the
thighs. Slowly raise the dumbells to a
position a little above shoulder height, pause,
then lower them back to the starting position.
Keep the arms straight through out the
execution of the exercise. Inhale while
raising the dumbells exhale while lowering
them.
Muscles: Deltoids, trapezius, triceps
The squat position is shown at its proper angle in the
next illustration. There should be a definite pause at
the positions shown. Do not bounce up and down,
but make a regular momentary pause at the top and
the bottom. Special attention should be given to the
breathing for this exercise Keep your chest high and
INHALE deeply as you squat down. EXHALE as you
rise. Keep your feet about shoulder's width apart.
For better balance keep your eyes fixed at some
object that is eye level ( if you look at the ground you
will have a tendency to tip forward ). Do not remove
the barbell from your shoulder until you have
completed the required repetitions.
Muscles: Quadriceps, gluteus maximus
LYING FLYS
Lie supine on a flat bench with two light dumbells at arms length above the shoulders
with the palms of the hands facing each other. Keeping the arms as straight as
possible, lower the dumbells out to each side of the chest in a semicircular motion
until the weights are about even with the sides of your chest but back slightly so they
are nearly in line with your ears. From this position return the weights back above the
chest using the same path you used originally. Exhale as you reach the top position.
You must breathe heavily, hold your chest high, keep your head on the bench and
concentrate on the pectorals. Muscles: Pectoralis
ARM CURLS
Dumbell should be at shoulder Grasp a dumbell in
your right hand and sit on a bench with your feet
about twenty four inches apart. Position the dumbell
in front of you hanging at arms length between your
legs with a palms up grip. Bend slightly at the waist
and place your left knee to help support your upper
body. Rest your upper right arm against your inner
right thigh about four inches above your knee. Inhale
and curl the dumbell in a semicircular motion by
bending your arm at the elbow and keeping your
upper arm vertical with the floor. Continue the curl
until your bicep and forearm are touching. At the top
position the height. Return to starting position using
a similar motion and exhale. Do the prescribed
number of repetitions with your right arm and then
change positions doing the same number of
repetitions with your left arm.
Muscles: Biceps
This exercises is to be done exactly as a standing
military press, only in a seated position., and in stricter
fashion. First, clean the barbell to the shoulders, sit
down and place your feet about 16 inches apart. Keep
the chest high and your back straight. Press the barbell
to arm's length overhead. Do the press slowly and
steadily, keeping tension on the muscles at all times.
Exhale as you push the barbell overhead and inhale as
you lower the bar back to the chest.
Muscles: Triceps, Deltoids
This exercise is to be done exactly as a standing
military press, only in a seated position., and in
stricter fashion. First, clean the barbell to the
shoulders, sit down and place your feet about 16
inches apart. Keep the chest high and your back
straight. Press the barbell to arm's length
overhead. Do the press slowly and steadily,
keeping tension on the muscles at all times.
Exhale as you push the barbell overhead and
inhale as you lower the bar back to the chest.
Muscles: Deltoids, trapezius, latissmus
With a foot stance of about 16 inches
apart, bend down and grasp the bar with
both hands about 24 inches apart. Stand
erect with the bar hanging in front of you at
arm's length. Inhale and drop both
shoulders down to the front as much as
possible. Exhale and raise your shoulders
up as much as possible.. Keep your back
straight.
Muscles: Deltoids
LEG PRESS
Lie on the support pad in a supine position
under a leg press machine. Position your
body under the machine until your hips are
directly under the foot pad of the machine.
Position your feet on the foot pad about 12
inches apart and keep the whole foot planted
firmly on the pad. Press the weight rack
upward until your legs are straight and your
knees are locked. Release the safety stops
with both hands and then place your hands
under your buttocks palms facing down.
Inhale and bend your legs to lower the weight
rack until your upper thighs are just touching
the outer sides of your torso. Keep your
knees slightly out to the sides. Keep your
hips down and do not cause a rotating motion
with your lower back. Return to starting
position and exhale.
Muscles: Hamstrings, Quadriceps, Glutes
LEG EXTENSION
Sit on the end of the leg extension
machine placing the top of your ankles
and feet under the lower foot pads.
Back up far enough on the seat to keep
the end of the seat against the rear of
your knees. Hold onto the seat with
both hands just behind your buttocks.
Point your toes slightly downwards.
Inhale and raise the weight stack until
your legs are parallel with the floor.
Return to the starting position and
exhale. Keep your upper body in a
fixed position during the exercise.
Muscles: Quadriceps
LEG FLEXION (CURLS)
Lie face down on a leg extension
machine with your feet to the front.
Straighten your legs and place your
heels under the top foot pads. Hold
on to the front of the machine for
support. Inhale and curl your legs up
until your lower and upper legs
come together. Return to the starting
position and exhale.
Muscles: Hamstrings
Hold a barbell with both hands using a palms up
grip about 18 inches apart. Stand erect with your
feet about 18 inches apart. With the bar at arms
length against your upper thighs, Exhale and curl
the bar up to the height of your shoulders
keeping your back straight, legs and hips locked
out. As you are lowering the bar back to the
starting position, do so in a controlled manner
causing the biceps to resist the weight as much
as possible. Inhale as you return to the starting
position.
Muscles: Biceps
Lie in a supine position on a flat bench with your legs
positioned at the sides of the bench and your feet flat
on the floor. Using a hand grip that is about 6 inches
wider than your shoulder width, bring the barbell to
arms length above the chest but in line with the
shoulders. Lower the barbell to a position on the chest
that is about an inch below the nipples of the
pectorals. Note from the illustration that the elbows
are back and the chest is held high. Inhale as the
barbell is lowered to the chest and exhale as you push
the barbell back to arm's length. Do not relax and drop
the weight on the chest but lower it with complete
control making a definite pause at the chest before
pressing it back to the starting position. Keep the head
on the bench and do not arch the back too sharply as
to raise your hips off the bench.
Muscles: Pectoralis
Hold the barbell with both hands using a palms
down grip about 6 inches apart. Sit on the edge of
the bench with your back straight, head up and feet
planted firmly on the floor. Press the barbell
overhead to arms length. Inhale and lower the
weight straight down behind your head in a semicircular motion by bending your arms at the elbows
but keeping your upper arms vertical throughout the
exercise. The barbell should be lowered until your
forearms and biceps touch. Press the barbell back to
the starting position using the same path and exhale.
Be sure to keep your upper arms as close to the side
of your head as possible during the exercise.
Muscles: Triceps