Training program for strength and muscle gain
Jun2Written by:
02 June 2009 
Strength training is one of the oldest disciplines. What is Strength Training? Strength training is exercising with the goal of increasing your physical strength. Why do we need strength training? 2-3 generations ago, physical jobs kept you in shape. Nowadays sedentary lifestyles are common: desk jobs, watching tv, driving car all day. Strength takes time to build. It’s a regiment, it’s a program, a discipline. Below is a training program for strength and muscle gain that we hope you will have the discipline to keep to.
Do 4 sets of 8 – 10 reps at a heavy weight
Day 1
Chest
- Machine bench press
- Incline chest flies
- Cable cross over
- Ball push ups
- Machine flies
- Triceps
- Tricep push downs
- Tricep rope push downs
- One arm overhead extensions
- Bench dips
- Backward raises
Day 2
Back
- Lat pull down
- Seated rows
- One arm rows
- Barbell rows
- Hyper extensions
- Biceps
- 21’s with barbell
- Concentration curls
- Seated hammer curls
- Bicep curls over bench
Day 3
Legs – 4 sets of 10 – 15 reps for leg workout
- Leg press
- Leg extensions
- Leg curls
- Squats – free standing
- Squats – ball – with weights
- Walking lunges with dumbbells in each hand
- Step ups with barbell on shoulders
- Dead lifts on step with barbell weight
Day 4
Shoulders
- Lateral side raises – light heavy, heavy light (you will have 3 different weights and will super set this exercise)
- Front raises both arms
- Shoulder press – machine
- Shoulder press – dumbbell weights
- Bent over flies
Calves – 40, 30, 25, 20
- Standing calf raises
- Seated calf raises
- Step calf flexes
Abs – failure
- Superset – 4 sets of failure
- Crunches
- Reverse crunch
- Leg raises
- Oblique crunch
- Ball crunch
- Plank – 3 sets of 1 minute each.
Day 5
- Circuit – 2 exercises each muscle group 6- 8 reps, 30 seconds skipping rope in between each exercise.
- 30min Cardio everyday – 15 – 20 minutes in the morning and 15 minutes in the evening.
Options below
- Treadmill, Cycling, Cross Trainer – sprint for 2 minutes, jog for 4 minutes, sprint for 2 minutes, jog for 4 minutes (continue for 15 minutes – use the last minute to cool down and slow your heart rate down.) etc.
- Rowing – 8 minutes max – as fast as possible.
- Try spinning once a week – this is great for getting your legs ripped and cut.
Good luck & work hard
Regards
Lauren-Leigh Porter.
Copyright ©2009 Lauren-Leigh Porter.
blog comments powered by 1 comment(s) so far...
Re: Training program for strength and muscle gain
Wow, I knew that training program for strength and muscle gain. That's pretty interesting...
By Gordon Stewart on
19 January 2010
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