strength
jacob liam kurt
identify specialists to seek advice on correctly implementing training techniques for the improvement of strength
1. 3 month strength program: gym workout
start with straight bar bicep curls at 20kgs and do three sets of 15 reps
then do benchpress and incline at 30kgs and do three sets of each at 12 reps
then do 3 sets of situps doing 30 at a time and using a 10 kg weight on your stomach
then do the seated cable row
Monday
Tuesday
Exercise
Sets
Reps
Exercise
Sets
Reps
Bench Press
3
10
Squat
3
10
Bent Over Row B/Bell
3
10
Deadlift
3
10
Shoulder Press
3
10
Leg Curl
3
10
Shrugs
3
10
Standing Calf Raise
3
10
Bicep Curl B/Bell
3
10
Back Extension
3
10
Tricep Extension
3
10
Reverse Crunch
3
x
Crunches
3
x
Thursday
Friday
Exercise
Sets
Reps
Exercise
Sets
Reps
Incline Press
3
12
45° Leg Press
3
12
Dips
3
12
Front Squat
3
12
Lat Pulldown
3
12
Leg Curl
3
12
Seated Row
3
12
Single Leg Calf Raise
3
12
Upright Row
3
12
Stiff Leg Deadlift
3
12
Bicep Curl
3
12
Reverse Crunch
3
x
Tricep Pushdown
3
12
Crunches
3
x
over period of time increase weight and repetition amount gradually.
when running a class to help improve strength areas you can set up a station activity and have different activities.
at one station you can have people doing pushups and situps. 3 sets of 20 for pushups and 3 sets of 20 for situps.
at the next station you can have a bunch of hand weights and straight bars and do sets with both the hand weights and straight bar 3 sets with each, 15 reps.
continue stations until you have completed each 3 times.