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Strength TrainingCreated by slake
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Summary
2 Workouts / 11 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This program is designed to promote total-body strength increases through high-load resistance training. It is a slightly modified version of Mark Rippetoe's "Starting Strength" routine. The program is performed three non-consecutive days per week, alternating between workout A and workout B. Running or other cardiovascular exercise is highly encouraged on at least two of the off days. Each workout includes three core lifts and three supplemental exercises that may be varie...
Workouts
Strength Training A
Description
This workout focuses on increasing overall body strength through high-load resistance training. This is the first half of the workout program and should be performed in alternation with part B, three nonconsecutive days per week.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 3 sets: 5 reps, 5 reps, 5 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Bench Press - Barbell, Flat 3 sets: 5 reps, 5 reps, 5 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Stiff-Legged Barbell Deadlift 1 set: 5 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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Chin-Ups 3 sets: 10 reps, 10 reps, 10 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Crunch - Decline 3 sets: 8 reps, 8 reps, 8 reps Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your han... |
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Box Jumps 3 sets: 5 reps, 5 reps, 5 reps Perform a standing jump onto the top of the chosen box. For more challenge, increase the height of the box. |
Latest Users
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terriseafrom Pflugerville, Texas |
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spookpersonfrom Ogasawara, Tokyo |
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heffray |
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slakefrom Seattle, Washington |
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timvr6from United States |
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