Strength workout

[Rykard Maximus]

Hi all,

I am looking to gain a bit of strength without too much size. I have put the following together routine together, will it do the job?

split is to workout everyother day

chest/shoulders/tricep
back/biceps
legs

abs get done every other workput.. and 20mins cardio after each workout.

CHEST ALTERNATE EXERCISE
Exercise WU? Sets Reps
Flat DB Press 2 5 5 Smith Machine / Machine Press?
Incline DB Press 0 3 8-12

SHOULDERS
DB Press 1 5 5 Smith Machine / Machine Press?
Upright Row 0 3 8-12

TRICEPS
Machine Dips 0 3 8-12
Pushdowns 0 3 8-12


BACK
Deadlift 2 5 5
Lat Pulldown 0 3 8-12?
Bent over Row 0 5 5? Single Arm Row?

BICEPS
EZ Bar Curl 0 5 5
Hammer Curls 0 3 8-12

Shrugs 5 5?


LEGS
Leg Press 2 5 5
Leg Extensions 0 4 8-12
SLDL 1 3 8-12
Leg Curl 0 3 8-12
Calves 0 3 8-12?


ABS
Machine crunches 0 3 8-12


cheers

Rich

 

[Scotty the Body]

Looks fine

 

[Rykard Maximus]

Cheers Scotty,

thought it was OK, just wanted to make sure I hadn't missed something...

Rich

 

[Bostrom]

The most important parts of strength training is the % of your 1RM that you start with, the amount of sets and reps you perform, and the amount you increase per week.

That is the bread and butter.

 

[Rykard Maximus]

Hey Bostrum,

what's the general rule of thumb?

80% of 1RM trying to add a couple pounds/kilos each week?

Rich

 

[MeanCuts]

You want strength try adding more free weights to your routine and watch your diet(very important) you should gain some strength without to much added size

 

[Bear]

Personally I think your doing too many isolation exercises.
Stick with the BIG compound movements.

And, unless your looking or asking for an injury, I'd avoid trying to find your 1 rep maximums. IMO, they are dangerous.

What I do is start with a 10 rep max weight and use that in a 5x5 scenario, starting with 80% of that, and increasing by 5% each set, then I go up 5 lbs. from workout to workout.

Here's the 2 workouts I'd recommend you alternate between every 5-7 days:

workout #1
military press
squat
weighted chin-up

workout #2
bench press
deadlift
row

 

[Bostrom]

Squat, bench and deadlift.
Set 1:80% of set 5
Set 2:85% of set 5
Set 3:90% of set 5

 

[Bostrom]

Squat, bench and deadlift.
Set 1:80% of set 5
Set 2:85% of set 5
Set 3:90% of set 5
Set 4:95% of set 5
Set 5:70%-75% OF YOUR CURRENT 1RM

There are different ways to go about the split. You add 5lbs. per week to all sets to slowly build up.

Basically what Bill Starr has written about in "The Strongest Shall Survive"

Your 1rm can be estimated.