Increase your strength! Workout

Author SteveFitness Level IntermediateType Strength
Days in Plan 5 Days Rest Between Sets:
4:00-5:00 minutes
Duration85 Min per session
This program is designed to increase your overall strength. Waiting 4-5 minutes between sets is essential for developing a lot of strength.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Legs
Leg Curl or Hamstring Curl Exercise Picture 1. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Extension Exercise Picture 2. Leg Extension
Sets: 3Reps: 12
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 12
Lunges Exercise Picture 4. Lunges
Sets: 3Reps: 12
Squats Exercise Picture 5. Squats
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 6. Standing Calf Raises
Sets: 3Reps: 12
Day 2 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Cable Crossovers Exercise Picture 2. Cable Crossovers
Sets: 3Reps: 12
Decline Press Exercise Picture 3. Decline Press
Sets: 3Reps: 12
Dumbbell Flat Bench Chest Press Exercise Picture 4. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 5. Incline Dumbbell Press
Sets: 3Reps: 12
Incline Flyes Exercise Picture 6. Incline Flyes
Sets: 3Reps: 12
Day 2 - Triceps
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Decline Press Exercise Picture 2. Decline Press
Sets: 3Reps: 12
Dips Exercise Picture 3. Dips
Sets: 3Reps: 12
Dumbbell Flat Bench Chest Press Exercise Picture 4. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 5. Incline Dumbbell Press
Sets: 3Reps: 12
One Arm Reverse Pulldowns Exercise Picture 6. One Arm Reverse Pulldowns
Sets: 3Reps: 12
Overhead Cable Extensions Exercise Picture 7. Overhead Cable Extensions
Sets: 3Reps: 12
Overhead Tricep Extentions Exercise Picture 8. Overhead Tricep Extentions
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 9. Tricep Pulldowns
Sets: 3Reps: 12
Day 3 - Back
Back Extensions Exercise Picture 1. Back Extensions
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Machine Back Extensions Exercise Picture 3. Machine Back Extensions
Sets: 3Reps: 12
Seated Row Exercise Picture 4. Seated Row
Sets: 3Reps: 12
T-Bar Rows Exercise Picture 5. T-Bar Rows
Sets: 3Reps: 12
Day 3 - Biceps
21s Exercise Picture 1. 21s
Sets: 3Reps: 12
Barbell Curls Exercise Picture 2. Barbell Curls
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 3. Dumbbell Curls
Sets: 3Reps: 12
Hammer Curls Exercise Picture 4. Hammer Curls
Sets: 3Reps: 12
Incline Dumbbell Curls Exercise Picture 5. Incline Dumbbell Curls
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 6. Lat Pulldown
Sets: 3Reps: 12
Seated Row Exercise Picture 7. Seated Row
Sets: 3Reps: 12
T-Bar Rows Exercise Picture 8. T-Bar Rows
Sets: 3Reps: 12
Day 3 - Forearm
Preacher Curls Exercise Picture 1. Preacher Curls
Sets: 3Reps: 12
Reverse Curls Exercise Picture 2. Reverse Curls
Sets: 3Reps: 12
Reverse Dumbbell Incline Curls Exercise Picture 3. Reverse Dumbbell Incline Curls
Sets: 3Reps: 12
Wrist Extensions Exercise Picture 4. Wrist Extensions
Sets: 3Reps: 12
Day 3 - Lower Back
Day 4 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 12
Front Raises Exercise Picture 2. Front Raises
Sets: 3Reps: 12
Rear Raises (On the Ball) Exercise Picture 3. Rear Raises (On the Ball)
Sets: 3Reps: 12
Rotator Cuff  Exercise Picture 4. Rotator Cuff
Sets: 3Reps: 12
Shoulder / Deltoid Extensions Exercise Picture 5. Shoulder / Deltoid Extensions
Sets: 3Reps: 12
Side Raises Exercise Picture 6. Side Raises
Sets: 3Reps: 12
Upright Row Exercise Picture 7. Upright Row
Sets: 3Reps: 12
Day 5 - Abdominals
Abdominal Barbell Rollouts Exercise Picture 1. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Abdominal Dragon Flags Exercise Picture 2. Abdominal Dragon Flags
Sets: 3Reps: 12
Ball Crunches Exercise Picture 3. Ball Crunches
Sets: 3Reps: 12
Bridge Exercise Picture 4. Bridge
Sets: 3Reps: 12
Dumbbell Side Bends Exercise Picture 5. Dumbbell Side Bends
Sets: 3Reps: 12
High to Low Woodchoppers Exercise Picture 6. High to Low Woodchoppers
Sets: 3Reps: 12
Jack Knives Exercise Picture 7. Jack Knives
Sets: 3Reps: 12
Low to High Woodchoppers Exercise Picture 8. Low to High Woodchoppers
Sets: 3Reps: 12
Twisting Leg Raises Exercise Picture 9. Twisting Leg Raises
Sets: 3Reps: 12
V-Up Exercise Picture 10. V-Up
Sets: 3Reps: 12
Weighted Cable Ball Crunch Exercise Picture 11. Weighted Cable Ball Crunch
Sets: 3Reps: 12
Day 5 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 15 Min Intensity: 65%
Treadmill Exercise Picture 3. Treadmill
Duration: 15 Min Intensity: 65%

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Increase your strength! Basics

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