Strength Training Program with only 12 weeks of training
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| Strength Training Program |
- what number days for every week would it be advisable for me to workout?
- what number activities would it be advisable for me to accomplish for each one form part?
- what number sets and reps would it be advisable for me to do?
- Should I lift substantial weights / low reps or light weights / high reps?
- How regularly would it be advisable for me to prepare each one form part?
- Etc. And so forth. And so on...
There is truly no right or wrong approach to workout. You could ask 10 separate meat heads to demonstrate their workout routine and in all likelihood you might get 10 separate replies.
"Everything lives up to expectations, yet nothing works everlastingly." That is most likely the most critical thing to recollect for making steady advancement with your workouts. You can accompany most any sort of workout routine and you will make exceptional advancement for the beginning couple of weeks (furnished that you are getting satisfactory nourishment, rest, and so on.). However for the most part a couple of weeks later of emulating a set workout program your advancement will back off and finally you will no more make advancement with that standard.
Our forms are exceptionally shrewd and regularly oblige to stretch. Your physique will include as meager muscle as important to finish the employment. This is the reason development laborers get just huge enough to handle the definite measure of work they do throughout a days work and no greater, in spite of the fact that they are doing physical work throughout the day.
Including muscle is an extremely unnatural thing to your physique. You should continually toss "curveballs" at your muscles to get them to develop. For the most part, you will make the best advancement for the first 3 weeks of beginning another workout schedule. 3 weeks later your physique begins to adjust and your advancement will back off.
In the accompanying workout routine I have put 4 distinctive, 3-week workout cycles once again to back with a specific end goal to make a 12 week workout program.
This system obliges you to workout 4 days for every week. In a perfect world you might workout on Monday, Tuesday, Thursday, and Friday. Also rest on Wednesday's and weekends. Yet in the event that this doesn't fit your timetable you can workout on different days of the week. Simply determine that you don't workout for all the more then 2 days in succession before taking a day away from work.
By doing this you will give your physique more than enough time for recovery and muscle development. Muscles don't develop while you are working out; they develop while you are resting. Working out will push and harm the muscles somewhat. At that point your physique responds by advancing the muscles with a specific end goal to handle the additional work and anxiety.
Note:
With each of the activities do the same number warm up sets as you have to get to your top working weight. At that point perform the obliged sets and reps with the same weight.
For instance:
So wouldn't it be great if we could simply say your top weight for 5 sets of 5 reps is 100 lbs.
- Do one warm up set with 50 lbs.
- Do an alternate warm up with 75 lbs.
- Then head off to your top weight of 100 lbs. what's more perform 5 x 5 with 100 lbs.
In the event that you can't get each of the 5 x 5 or you found them to a great degree challenging, keep the same weight for your next workout.
The Workout Routine - Strength Training Program
Weeks 1, 2, and 3 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 4, 5, and 6 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps
Barbell shoulder shrugs:
- 5 sets of 10 reps
Leg extensions:
- 5 sets of 10 reps
Leg curls:
- 5 sets of 10 reps
Seated calf raise:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps
Preacher barbell curls:
- 5 sets of 10 reps
Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps
Cable upright rows: (from the low pulley)
- 3 sets of 15 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps
Stiff leg dead lifts::
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 15 reps
Leg raises:
- 4 sets of 12 reps
Crunches::
- 4 sets of 25+ reps
Friday: (five minutes of light cardio to warm up)
Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep barbell curls:
- 4 sets of 12 reps
Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 7, 8, and 9 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Pull down ab crunches:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Tuesday: (five minutes of light cardio to warm up)
Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Bent over dumbbell lateral raises:
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps
Leg press:
- 4 sets of 15 reps
Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps
EZ bar bicep curls:
- 4 sets of 12 reps
One arm over head dumbbell extensions:
- 4 sets of 12 reps
One arm dumbbell rows:
- 3 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 10, 11, and 12 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Wide grip pull downs:
- 4 sets of 10 reps
Incline sit ups:
- 5 sets of 15 reps
Leg raises:
- 5 sets of 15 reps
Tuesday: (five minutes of light cardio to warm up)
Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Side lateral raises:
- 4 sets of 10 reps
Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps
Bicep dumbbell preacher curls:
- 5 sets of 10 reps
Tricep push downs: (using rope attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Squats:
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Leg extensions:
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 10 reps
Standing calf raise:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do
Seated dumbbell shoulder press:
- 4 sets of 10 reps
Standing one arm dumbbell curls:
- 4 sets of 12 reps
(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)
One arm over head dumbbell extensions:
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.
After you complete this 12 week workout program you can go through the program again and strive to beat your personal best lifts from the first time through. Or you can move on to something totally different.
Source: http://strengthtrainingroutines.blogspot.com/
Url: http://strengthtrainingroutines.blogspot.com/2014/01/strength-training-program-with-only-12.html
