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Strength Training Programs
The goal of any strength training
program is to increase your strength. You are going to want to focus on
pushing yourself harder and harder with every workout and focus on big
movements that help increase your mass such as barbell presses, heavy leg
presses or squats, barbell curls, stiff legged dead lifts, triceps
extensions and weighted dips, barbell shrugs for your traps, etc. Keep
reading for the Complete Strength Training Program from Explosive
Weight Lifting
Strength Training
Program Overview
Rep Range: 6-8 reps
Rest Between Sets: 45
seconds to 2 minutes
Training Split:
Monday - Legs
Tuesday - Chest and Back
Wednesday - Shoulders, Biceps and
Triceps
Thursday - Legs
Friday - Back and Forearms
Saturday - Off
Sunday - Off
The following is the actual
workouts you should be following for maximum strength gains, feel
free to modify these and incorporate your favorite exercises to develop your
own workout program.
Legs Strength
Training Workout
Leg Press Machine - 4 sets 6-8
reps
Hack Squats - 4 sets 6-8 reps
Leg Extensions - 4 sets 8-10 reps
Stiff Legged Dead Lifts - 4 sets
6-8 reps
Lying Leg Curls - 4 sets 6-8 reps
Standing Weighted Calf Raises - 4
sets 6-8 reps
Seated Calf Raises - 4 sets 6-8
reps
Chest and Back
Strength Training Workout
Flat Bench Presses - 4 sets 6-8
reps
Incline Bench Presses - 4 sets
6-8 reps
Decline Bench Presses - 4 sets
6-8 reps
Cable Flys - 3 sets 8-10 reps
Lat Pull Downs - 4 sets 6-8 reps
Seated Cable Rows - 4 sets 6-8
reps
Bent Over Dumbbell Rows - 4 sets
6-8 reps
Smith Machine Shrugs - 6 sets
8-10 reps
Upright Rows - 4 sets 8-10 reps
Shoulders, Biceps
and Triceps Strength Training Workout
Hammer Strength Military Presses
- 4 sets 6-8 reps
Dumbbell Military Presses - 4
sets 6-8 reps
Dumbbell Flys to the side - 3
sets 8-10 reps
Dumbbell Flys to the front - 3
sets 8-10 reps
Dumbbell Flys bent over - 3 sets
8-10 reps
Barbell Curls - 4 sets 6-8 reps
Hammer Curls w/ EZ Curl Bar - 4
sets 6-8 reps
Preacher Curls - 4 sets 8-10 reps
Lying Triceps Extensions - 4 sets
6-8 reps
Close Grip Barbell Presses - 4
sets 6-8 reps
Standing Extensions with Triangle
Extension - 4 sets 6-8 reps
Another Leg Workout Routine
for Thursday's Workout
Squats - 4 sets 8 reps
Lunges - 4 sets 8 reps
Leg Extensions - 4 sets 8-10 reps
Forearm and Back
Strength Training Program
Pull ups - 4 sets to failure
Hammer Strength Seated Row - 4
sets 6-8 reps
Barbell Wrist Curls - 3 sets 8
reps
Reverse Barbell Wrist Curls - 3
sets 8 reps
EZ bar curls - warm up then 4
sets 6-10 reps
Hammer curls - 5 sets 6-10 reps
Alternating dumbbell curls - 5
sets 6-10 reps
Following the end of the Strength
Training Program is 2 days off for recovery on Saturday and Sunday. Repeat
this week after week for Explosive Strength Gains.
Incorporate some of these
Weight Lifting Tips into your workouts
for maximum strength gains.
Also use
Diet Tips and find some
Bodybuilding Supplements to
help you along your way
Back to
Weight Lifting Programs
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