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

1. Perform the following sample workouts 2 - 3 times per week.
2. Increase your weights each week.
3. Tempo: Perform exercises as fast as you can control.
4. 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.
5. 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

 

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