Strength Training Workout

Low Repetitions/High Weight

 

           
 

Rep

Wt

   

Rep

Wt

Chest*

8

 

 

Triceps

8

 

 

8

 

 

 

8

 

Row

8

 

 

Biceps

8

 

 

8

 

 

 

8

 

Chest

6

 

 

Triceps

6

 

 

6

 

 

 

6

 

Row

6

 

 

Biceps

6

 

 

6

 

 

 

6

 

Chest

4

 

 

Triceps

4

 

 

4

 

 

 

4

 

Row

4

 

 

Biceps

4

 

 

4

 

 

 

4

 

             
 

Rep

Wt

   

Rep

Wt

Military

8

 

 

Leg Ext**

8

 

Press

8

 

 

 

8

 

Lat Pull

8

 

 

Leg Curl

8

 

Down

8

 

 

 

8

 

Military

6

 

 

Leg Ext

6

 

Press

6

 

 

 

6

 

Lat Pull

6

 

 

Leg Curl

6

 

Down

6

 

 

 

6

 

Military

4

 

 

Leg Ext

4

 

Press

4

 

 

 

4

 

Lat Pull

4

 

 

Leg Curl

4

 

Down

4

 

 

 

4

 

             

 

 

 

*For chest, use several variations of exercises.  You can do incline bench press, decline, or you can use the dumbbells.  

 

**You may notice that there isnít much leg work.   If you feel that you need more legs put in Squats.