The following weight training routine consists of strength workouts designed to build overall strength. Whether you want to build overall strength or increase your bench press, this routine should do it.
You'll be performing higher number of sets, low repetitions, and performing your repetitions as fast as you can control.
How to Perform the Workouts
| 4 Week Plan | ||||
| Core Exercises | Sets | Reps | Tempo | Rest |
| Ball Crunch | 2 | 12 | 1/1/1 | 0 |
| Reverse Crunch | 2 | 12 | 1/1/1 | 0 |
| Strength Training Exercieses Day 1 | ||||
| Dumbbell Bench Press | 4-5 | 5 | x/x/x | 3min |
| Dumbbell Rows | 4-5 | 5 | x/x/x | 3min |
| Strength Training Exercises Day 2 | ||||
| Seated Shoulder Press | 4-5 | 5 | x/x/x | 3min |
| Seated Dumbbell Curls | 4-5 | 5 | x/x/x | 3min |
| Dumbbell Kickbacks | 4-5 | 5 | x/x/x | 3min |
| Dumbbell Squats | 4-5 | 5 | x/x/x | 3min |
Have you ever experienced knee pain during or after exercise? If your muscles are tight or week it's not a question of "will you get injured" but "when will you get injured". The right exercises can prevent and releive knee pain.
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