Custom Strength/Size Workout

March 16, 2013 at 01:49PM

I created this routine with the intention to build strength, while also encouraging some muscle size growth. Pick a weight that is challenging and that you are almost failing with on the final set of each exercise.

I have included the link to an excellent exercise database that includes a video for proper technique, written instruction, and a diagram of muscles being worked. Each and every exercise listed in this routine is easily searchable here. Copy and paste the exact exercise name and you’ll have no problem finding them if you have questions about form or function. Feel free to email me with questions/comments at joe@iffitness.com. It’s encouraged!

Day 1 # of Sets/Reps per set Day 2 # of Sets/Reps per set
Barbell shoulder press 1 set / 10-15 reps Squat (Barbell or Goblet) 1 set / 10-15 reps
2 sets / 8 reps 2 sets / 8 reps
2 sets / 6 reps 2 sets / 6 reps
1 set / 4 reps 1 set / 4 reps
Side lateral raise 3 sets / 8 reps Barbell Walking Lunge 3 sets / 8 reps per leg
Face pull (low) 3 sets / 8 reps Hamsting Curl Machine 3 sets / 8 reps
Tricep pushdowns (elbows in front of body) 3 sets / 8 reps Leg Extension Machine 3 sets / 8 reps
Day 3 # of Sets/Reps per set Day 4 # of Sets/Reps per set
Cable Row 1 set / 10-15 reps Bench Press/Incline Press/Decline Press 1 set / 10-15 reps
2 sets / 8 reps 2 sets / 8 reps
2 sets / 6 reps 2 sets / 6 reps
1 set / 4 reps 1 set / 4 reps
Lat Pulldown (underhanded) 3 sets / 8 reps per leg Pec Fly 3 sets / 8 reps per leg
Face pull (high) 3 sets / 8 reps Triceps Overhead Extension w/ Rope 3 sets / 8 reps
Bicep Curl 3 sets / 8 reps per arm
Tricep Dumbbell KickBack 3 sets / 8 reps per arm

 

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