Fat Burning Exercises & Diet Plans

 

Strength Training Routine                                                           Print this page

If you're looking to increase strength and power, this strength training routine will help you in achieving your goal. One important fact to remember is that in order to increase strength, you must be focused on lifting as much weight as you possibly can with every workout.  

The strength training routine will be extremely demanding on the CNS which means your body will require more recovery time than with hypertrophy programs and you will also want to utilize a slightly lower overall volume approach.  

This ensures that you are able to give 100% of your full effort with each rep that you perform which in turn will help you achieve the strength gains you're after.  

Since strength training and cardio training tend to directly oppose each other, you should keep your cardio training to a minimum when doing this strength training routine. Instead, focus on making the most of each of these workouts.  

Alternate between workout 1, 2 and 3 and take one day off in between each strength training routine to allow the CNS some down time to recover and you'll be all set.  

 Workout 1

 Exercise Sets Reps Rest
 Squats 5 5 3 minutes
 Bench Press 5 5 3 minutes
 Barbell Row 5 5 3 minutes
 Bicep Curl 2 8 1 minute
 Tricep Extension 2 8 1 minute
 Weighted Hanging Leg Raise 2 8 1 minute

 

Workout 2

 Exercise Sets Reps Rest
 Deadlifts 5 5 3 minutes
 Incline Bench 5 5 3 minutes
 Pull-Ups 5 5 3 minutes
 Leg Extension 2 8 1 minute
 Hamstring Curl 2 8 1 minute
 Seated Calf Raise 2 2 1

 

Workout 3

 Exercise Sets Reps Rest
 Squats 5 5 3 minutes
 Bench Press 5 5 3 minutes
 Barbell Row 5 5 3 minutes
 Lateral Raise 2 8 1 minute
 Front Raise 2 8 1 minute
 Weighted Decline Sit-Ups 2 8 1 minute