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Strong's
Routine: Strong trains 6 days a week. Right now he's concentrating on
bringing his legs up, so he works legs twice a week. Here's his current
routine:
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Monday:Chest
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4 sets
4 sets
4 sets
4 sets
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Incline
Press
Flat Bench
Hammerstrength Decline Press
Wide Flys |
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Tuesday:
Legs |
Warm
Up
5 sets
8 sets (supersets)
4 sets (high reps)
To Exhaustion |
Leg
extensions
Squats (Heavy)
Leg Press/Hack Squat
Leg Curls (Single Leg)
Calf Raises* |
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Wednesday:
Hamstrings & Arms
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Warm
Up
4 sets
4 sets
4 sets
8 sets (supersets)
8 sets (supersets)
8 sets (supersets) |
Curls
Bendovers (Deadlifts)
Lunges
Inner Thigh (Abductors)
Hammerstrength curls/Push Down Tris
Standing Short Bar Curls/Kick-Outs
Hammerstrength Curls/Standing One Arm Triceps |
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Thursday:
Back
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4
sets
4 sets
4 sets
4 sets |
Pulldowns
Bent Over Dumbbell Rows
Hammerstrength Pulldowns to the Front
One are rows |
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Friday:
Shoulders |
Warm Up
4 sets
4 sets
4 sets
4 sets
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Lateral
Raises
Press Behind the Neck
Hammerstrength Press Front
Snatches (Powerlifting Movement)
Nautilus Rear Delt (Reverse Flys) |
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Saturday:
Legs 4 sets
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Repeat
Tuesday Workout |
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*
On non-leg days, Strong still gives calves a light work-out
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