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The Workouts
Strength
Training
Frequency:
3 Days Per Week
(M-W-F)
Time:
About
45-60 Minutes
This program
is designed
to emphasize
overall
strength
development.
This is an advanced
routine
to be used
only afker you have progressed
flom
the advanced
general
conditioning
routine
and
only afker you have perfected
your exercise
techniques.
Work each set to near exhaustion.
If you can perform
more
than
5 to 8 reps, you should
increase
your resistance
5 pounds
and decrease
your reps to 5. Rest 60 - 120 seconds
between
each set and exercise.
I_cus
on proper
form.
Tighten
the muscle
before
you move, squeeze
the muscle
as you move,
cramp
the muscle
at
the point
of full contraction,
and resist the movement
as you lower the weight.
Move slowly on each
rep. Use a pace
that would
allow you to stop the movement
instantly
at any point
in the rep. Count
two seconds
up and four seconds
down and
work to f_tigue
during
each set.
Dayl
Chest
ShouMers
Bench Press
2-4
5-8
Chest Fly
2-4
5-8
Seated Shoulder
Press
2-4
5-8
Crossover
Rear Deltoid Rows
2-4
5-8
Shoukter
Shrug
2-4
5-8
Day2
Back
Arms
Seated Eat Row
2-4
5-8
Seated Lat Pulldowns
2-4
5-8
Biceps Curl
2-4
5-8
Reverse Curl
2-4
5-8
Triceps Pushdown
2-4
5-8
Triceps Extension
2-4
5-8
Day3
Legs
Squat
2-4
5-8
Leg Extension
2-4
5-8
Standing
Low Back Extension
2-4
8-12
Trunk
Seated Abdominal
Ci/lilC]l
_-4
5-8
gox_flex
Xceed'"
Ox_qler's
Manual
19
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Xceed ON{ FINAL91int.indd
21
8,'16,'2006
3:40:03 PM
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