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Gym Workout Routines - Strength

Please find a sample gym routine below to help you achieve your strength goals.

This sample gym workout routine is what I (GP) would describe as a beginner to intermediate strength program - this does not mean a beginner should attempt this gym workout routine! Simply, if you (or your client) has achieved reasonable progression with "less advanced" gym workout routines, such as the sample Toning for Men 12 week gym routine, then the sample strength program below is a sensible progression.

The acclaimed Gym Professor publication Gym Workouts - Maps to Success provides easy-to-use process maps with hundreds of gym workout routines for you to follow. To give you a taster, training many club athletes at one time often means having to be a little more creative with gym workouts, for example, below are links to two alternate strength workouts I've used:

Dumbbell Strength Workout

Barbell Strength Workout.

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Gym Strength Workout - Part 1:

Sample Gym Routine - Strength 1
Weeks - 1 to 6
Training Days - Weights 3 Times a Week (i.e. Monday, Wednesday & Friday). Cardio 2 Times a Week (i.e. Tuesday & Thursday).
Working Sets - 3 (1 - 2 mins. rest between sets).
Repetitions - 10
Percentage of 1 RM (if applicable) - 70 to 75%
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Flat Bench Press	Pectoralis Major (Chest)
4	Seated Rows	Latissimus Dorsi (Back)
5	Squats	Quadriceps (Thighs)
6	Lying Leg Curl	Hamstrings (Leg Bicep)
7	EZ Bar Curls	Biceps (Arm)
8	Dumbbell Shoulder Press	Deltoids (Shoulders)
9	Tricep Pushdowns	Triceps (Arm)
10	Standing Calf Raises	Gastrocnemius (Calf)
11	Core Training: Sit-Ups	Rectus Abdominis (Stomach)
12	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

Gym Strength Workout - Part 2:

Sample Gym Routine - Strength 2
Weeks - 7 to 12
Training Days - Weights 3 Times a Week (i.e. Monday, Wednesday & Friday). Cardio 2 Times a Week (i.e. Tuesday & Thursday).
Working Sets - 3 (1 - 2 mins. rest between sets).
Repetitions - 10
Percentage of 1 RPM (if applicable) - 70 to 75%
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Incline Dumbbell Press	Pectoralis Major - Clavicular Fibres (Upper Chest)
4	Bent-Over Barbell Rows	Latissimus Dorsi (Back)
5	Hack Squats (Smith Machine)	Quadriceps (Thighs)
6	Stiff-Legged Deadlifts	Hamstrings (Leg Bicep)
7	Barbell Curls	Biceps (Arm)
8	Military Shoulder Press (Smith Machine)	Deltoids (Shoulders)
9	Dips	Triceps (Arm)
10	Seated Calf Raises	Gastrocnemius & Soleus (Calf)
11	Core Training: Ab Machine	Rectus Abdominis (Stomach)
12	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

After completing this sample 12 week gym program, you can review Gym Routine Upgrade Options, or, if you're wanting to follow more of a bodybuilding route, review Bodybuilding Gym Routines.