Workouts, Nutrition and Supplement Information for Getting in Shape and Staying Fit.
Weight Training Routine to Build Strength
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
- Perform the following sample workouts 2 - 3 times per week.
- Increase your weights each week.
- Tempo: Perform exercises as fast as you can control.
- Warm Up
- Warm up for 5 - 10 minutes with moderate cardio such as walking.
- Perform 5 - 10 minutes of static stretches and or foam roll exercises.
- Cool Down
- Cool down with some static stretches and foam roller exercises.
| 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 |
What's New
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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