Strength Training

Strength Training Workout 1

Day 1 – [Back & Biceps]

Lat Pull Downs x3 Sets, 8 Reps @ 85% 1RM
Bent Over Rows x3 Sets, 8 Reps @ 85% 1RM
Back extensions x3 Sets, 8 Reps & (keep core tight)
Hammer Curls x3 Sets, 8 Reps @ 85% 1RM
Preacher curls x3 Sets, 8 Reps @ 85% 1RM

Day 2 – [Chest & Triceps]

Bench Press x3 Sets, 8 Reps @ 85% 1RM
Cable Iron Crosses x3 Sets, 8 Reps @ 85% 1RM
Incline Dumbell Fly x3 Sets, 8 Reps @ 85% 1RM
Overhand extensions x1 Sets, 8 Reps @ 85% 1RM
Underhand extensions x1 Sets, 8 Reps @ 85% 1RM
Rope extensions x1 Sets, 8 Reps @ 85% 1RM

Day 3 – [Legs & Shoulders & Abs ]

Deadlifts x3 Sets, 8 Reps @ 85% 1RM
Squats x2 Sets, 8 Reps @ 85% 1RM
Leg Press x2 Sets, 8 Reps @ 85% 1RM
Standing Calf Raises x3 Sets, 8 Reps
Shoulder Press x3 Sets, 8 Reps @ 85% 1RM
Lateral Raise x3 Sets, 8 Reps @ 85% 1RM
Shrugs x3 Sets, 8 Reps @ 85% 1RM
Ab Crunch Machine x4 Sets, 10 Reps
Ab Crunches x4 Sets, 10 Reps