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3 day a week strength training routine involving all the major weight training excercises. For both Beginner and Intermetiates. 5 sets of 5 reps (5x5) - squats, deadlifts (1x5), overhead press, bench press and barbell row. Functional movements with free weights only - no isolation exercises and always increasing the weight 2.5kg....Stall of a lift keep the weight for 3 sessions then deload 10% if you can't get through 5 sets of 5 reps. See strong lifts site for more details and a spreadsheet workout plan for upping the weight.
Barbell Squat
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5x5 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Barbell Bent-Over Row
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5x5 reps |
rest: 60s
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Dip
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5x8 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 60s
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Barbell Shoulder Press
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5x5 reps |
rest: 60s
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Barbell Deadlift
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1x5 reps |
rest: 60s
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Pull-Up
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5x8 reps |
rest: 60s
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