The Importance of Strength Training for Health and Athletic Looks

 

The Strength Training Workout

This is a three days per week workout. Strength train on alternating days and, if you want to, perform some cardio and stretching on the days in between. Don’t overdo the cardio. If you need to lose some body fat, your diet is far more important. Save your energy for your strength training workouts.

To save time during the strength part of your workouts, primary exercises have been arranged in a superset. This means that, after completing exercise a), you move straight on to exercise b). Take the prescribed amount of rest and then repeat the pairing. To save more time, your core exercises are also arranged as a superset.

For the main, exercises you will be performing 5 sets of 5 repetitions. Increase the weight used on a set-by-set basis so that your last set is the hardest and you can only just complete the reps. Strive to increase the weight that you use on a week by week basis but not at the cost of good lifting technique.

Example

5 x 40kg
5 x 45kg
5 x 50kg
5 x 52.5kg
5 x 55kg (increase weight for next week if you complete all five reps in good form or leave it the same if you failed to get all five or found them especially hard to complete)

Warm up before each workout with some light cardio, dynamic stretches and a couple of light sets of the first two exercises. Cool down with more cardio and static stretches for muscles you have just worked.

Workout one – e.g. Monday

Exercise Sets Repetitions Recovery
1a Squats 5 5 3 to 5 minutes
1b Barbell Shoulder Press
2 Romanian Deadlifts 3 8 1 to 2 minutes
3 Lying Triceps Extensions 3 8 1 to 2 minutes
4a Cable Wood Chop 3 12 1 to 2 minutes
4b 45 Degree Back Extensions

 



Workout two – e.g. Wednesday

Exercise Sets Repetitions Recovery
1a Bench Press 5 5 3 to 5 minutes
1b Lat Pull Downs/Pull Ups
2 Dips 3 AMRAP 1 to 2 minutes
3 Barbell Curls 3 8 1 to 2 minutes
4a Cable Russian Twist 3 12 1 to 2 minutes
4b Stability Ball Crunches

AMRAP – As Many Repetitions As Possible

Workout three – e.g. Friday

Exercise Sets Repetitions Recovery
1a Dead Lift 5 5 3 to 5 minutes
1b Barbell Shoulder Press
2a Leg Extensions 3 8 1 to 2 minutes
2b Leg Curls 3 8
3 High Bench Step Ups 3 8 1 to 2 minutes
4a Dumbbell Side Bends 3 12 1 to 2 minutes
4b Reverse Crunches

By Patric Dale



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