Strength Training

Sample Workouts

Chest and Triceps (Mass):

Dumbell Bench Press: 5 x 8-12 reps
Incline Dumbell Bench Press: 4 x 8-12 reps
Cable Fly: 4 x 8-12 reps
Dips: 3 x failure
Push up: 3 x failure

Skull crushers: 4 x 8-12 reps
Cable Pushdown: 3 x 8-12 reps
Single-arm Pushdown: 3 x 8-12 reps

Decline Pushups: 3 x failure

Rest 60-90 seconds between sets. Add drop sets with increasing reps.

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Back and Biceps (Mass): 

Pull ups: 4 x 10 reps

Cable Row: 4 x 10 reps

Wide Grip Lat Pull-Down: 4 x 10 reps

1 Arm Dumbell Row: 4 x 10 reps

Dumbell Alternate Bicep Curl: 4 x 10 reps

Standing Bicep Cable Curl: 4 x 10 reps

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Rest 60-90 seconds between sets. Add drop sets with increasing reps.

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Shoulders (Definition): 

Superset (2 min rest)

Barbell Military Press: 4 x 10-12 reps

Dumbell Side Lateral Raise: 4 x 10-12 reps

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Superset (60-90 sec rest)

Seated Bent Over Rear Delt Raise: 3 x 10-12 reps

Front Cable Raise: 3 x 10-12 reps

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Superset (60-90 sec rest)

Upright Cable Row: 3 x 10-12 reps

Reverse Machine Fly: 3 x 10-12 reps

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Compound Exercise (90 sec rest)

Barbell Shrug, Hang Clean, Front Military Press, Back Military Press, Repeat: 3 x failure

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Abs (Definition): 

Complete circuit 3x times every exercise until failure

Superset (30 sec rest)

Sit Ups

Leg Raises

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Superset (30 sec rest)

Lying Leg Raise+Crunch

Knee-Ins

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Superset (30 sec rest)

Toe Touchers

Crunches

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Reverse Crunch (60 sec rest)

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