Strength and fitness workouts

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Workouts

No matter what, NEVER give up!

Add these workouts to your routine for variety...

More TOTAL BODY workouts (Microsoft Excel)

More UPPER BODY workouts (Microsoft Excel)

More LOWER BODY workouts (Microsoft Excel)

Workout 1

Productive lower body workout combined with intervals:

Med. Ball squat-to-press :30 on/:30 off x 4 sets

Leg Press x 10-14

Burpees :45 on/:45 off x 3 sets

Barbell Squat x 10-14

Mountain Climbers :20 on/:20 off x 6 sets

Single-Leg Leg Press x 8-12 each leg

Versa Climber 1:00 on/:30 off x 3 sets

Stiff-Leg Dead Lift x 8-12

150 lb. dummy or other object drag/push :30 on/:30 off x 4 sets

Dumbbell Wall Sit for time

Leg Curl x 10-14

Completion time: 35:00 - 45:00

Workout 2

Strength training is actually simple to understand, but difficult to do. Many have over-complicated this pursuit with ineffective and nebulous program variables. I am all for getting back to the basics, so keep it based on these 3 general principles:

1) Create and OVERLOAD on the muscle(s).

2) Allow time for the muscle(s) to RECOVER.

3) Aim for PROGRESSION over time.

In less than 5 seconds, I can offer you a bit of advice that can take you a l-o-n-g way. Here it is:

"Lift the resistance for as many good repetitions possible, record the result, and attempt to do more next time." Amen.

That written, try this 3 day/week program. USE EITHER DUMBBELLS, BARBELLS, OR MACHINES for each exercise...it doesn't matter. It will work provided you do two things: 1) Do it. 2) Work as hard as you can on each set.

Day 1: Use a 12-16 rep range for each exercise

Chest/Bench Press

Bent-over Row or Seated Row

Overhead Press

Pulldown or Pull ups (x max reps)

Incline Press

Upright Row or Lateral Raise

Decline Press or Dips (x max reps)

Bicep Curl

Tricep Press/Extension

Leg Press or Squat

Dead Lift, Lunges or 1-Leg Squat

Leg Curl or Stiff-leg Dead Lift/RDL

Abdominals - your choice

Day 2: Use an 8-12 rep range for each exercise

Overhead Press

Pulldown or Pull ups (x max reps)

Decline Press or Dips (x max reps)

Upright Row or Lateral Raise

Chest/Bench Press

Bent-over Row or Seated Row

Incline Press

Leg Press or Squat

Dead Lift, Lunges or 1-Leg Squat

Leg Curl or Stiff-leg Dead Lift/RDL

Abdominals - your choice

Day 3: Use the rep range listed next to each exercise

Chest/Bench Press x 10-14

Pulldown x 10-14 (or Pull ups x max reps)

Squat or Leg Press x 10-14

Chest/Bench Press x 6-10

Pulldown x 6-10 (or Pull ups x max reps)

Squat or Leg Press x 6-10

Chest/Bench Press x 6-10

Pulldown x 6-10 (or Pull ups x max reps)

Squat or Leg Press x 6-10

-------

Overhead Press x 8-12

Bent-over Row or Seated Row x 8-12

Overhead Press x 4-8

Bent-over Row or Seated Row x 4-8

-------

Incline Press or Wt. Dips x 6-10

Leg Curl or Stiff-leg Dead Lift/RDL x 8-12

Incline Press or Wt. Dips x 6-10

Leg Curl or Stiff-leg Dead Lift/RDL x 8-12

--------

Abdominals - your choice

Workout 3

Wt. Plate Circuit

With either a 10, 25, 35 or 45 lb. wt. plate (the stronger you are, the heavier the plate), perform this routine with no rest between exercises and for as many rounds possible in 30 or 40 minutes:

Squat x 15

Overhead Tricep Extension x 8

Bicep Curl x 8

Run in place (plate held overhead) x 50 steps

Bench Press x 20

Upright Row x 10

Lunges x 6 each leg

Bent-over Row x 20

Overhead Press x 12

Crunch Reach-ups x 10

(back to top, repeat)

Workout 4

12 x 3 Brutality

> 12 segments of 3 exercises.

> Aim for 10 repetitions to failure on all exercises.

> Attempt to complete all 36 sets with minimal rest between exercises.

> Rotation 1 is a push, a pull and a leg, then a different push, pull and leg. The same with rotation 2.

> If you are in good condition, you should be able to complete the workout in under 40 minutes.

...

Rotation 1:

Chest Press x 10

Chin ups x 10 or max

Leg Press x 10

Overhead Press x 10

Seated Row x 10

Leg Curl x 10

Rotation 2:

Dips x 10 or max

Wide Grip Pulldown x 10

Squat x 10

D.B. Incline x 10

Close Grip Pulldown x 10

Leg Extension x 10

Repeat rotation 1

Repeat rotation 2

Repeat rotation 1

Repeat rotation 2

Workout 5

Squat @ 5 x max @ 1:30

> 5 sets of squats for max reps with a 1:30 rest between.

> Use a weight that is tough to get for 20 reps in the first set.

> Begin the next set at EXACTLY 1:30...no stalling.

> A short but difficult workout that requires mental toughness and concentration.

Workout 6

3 x 100

> Choose any upper-body push, upper body pull & a multi-joint lower-body exercise.

> Select a resistance you can get 20-30 reps to fatigue for each exercise.

> Get 100 total reps for each any way you can (e.g., 24, 20, 17, 15, 14 & 10).

Workout 7

Big 4 x 4

> A chest push, Row, Overhead Press & Pulldown @ 4 sets each.

> Reps can vary each round.

Example: set 1 = 10-14, set 2 = 8-12, set 3 = 6-10 & set 4 = 4-8.

Bench Press x 10-14

Plate-load Row x 10-14

Machine Overhead Press x 10-14

Wide Grip Pulldown x 10-14

Repeat sequence x 8-12 each

Repeat x 6-10

Repeat x 4-8

Workout 8

3 x 3 Legs

> No rest between exercises in each 3-exercise sequence.

> 1:00 rest between each sequence.

> All exercises all-out to fatigue at the rep range listed.

Leg Extension x 12-16

Leg Press x 10-14

Squat x 10-14

(rest 1:00)

Leg Extension x 10-14

Leg Press x 8-12

Squat x 8-12

(rest 1:00)

Leg Extension x 8-12

Leg Press x 6-10

Squat x 6-10

(rest 1:00)

Leg Curl x 8-12 & 6-10

Workout 9

Gym Floor Circuit (on a basketball court)

> Use either light dumbbells or a weighted bar.

> Complete all 19 stations with minimal rest between each.

1. Bar/DB forward lunges down court and back

2. Bar/DB overhead press x 20

3. Bar/DB lateral lunges to mid-court, turn 180 degress,

continue to end line

4. Bar/DB bent-over row x 30

5. Run 4 lengths of the court (down, back, down, back)

6. Bar/DB squat x 35

7. Bar/DB uopright row x 20

8. Bar/DB forward lunge down court

9. On floor - bicycle crunches x 1:00

10. Push ups x max reps

11. Bar/DB held at arms-length overhead, run 4 lengths

of the court

12. Bar/DB squat-to-overhead press x 20

13. Run 4 lengths of the court

14. Bar/DB overhead press x 20

15. Bar/DB run 2 lengths of the court with 5 squats at the

free throw line, mid-court, far free throw line and end line

16. Push ups x max reps

17. Mountain climbers x 100

18. Bar/DB lateral lunges to mid-court, then back to end line

19. Squat thrusts x 12

Workout 10

4 Quarters

Do these exercise movements in this order, as follows:

Chest Press, Pulldown, Multi-joint Leg 1, Overhead Press, Low Row, Incline Press, Upright Row & Multi-joint Leg 2.

1st Quarter: 15 reps to failure/max reps each exercise with 1:00 rest between exercises.

(rest 2:00)

2nd Quarter: 10 reps to failure/max reps each exercise with 1:00 rest between exercises.

(halftime - rest 3:00)

3rd Quarter: 5 reps to failure/max reps each exercise with 1:00 rest between exercises.

(rest 2:00)

4th Quarter: holding dumbbells (e.g., 20 to 40 lbs.), do these exercises x reps: squat x 6, overhead press x 6, bent-over row x 6 and to the ground for dumbbell push up x 6. Do 4 ROUNDS of the 4 exercises with NO REST and WITHOUT SETTING THE DUMBBELLS DOWN.