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Organizing Your Strength Training Workouts
Organize your workouts based on your fitness and strength training goals and the time you have available to train. Group your workouts into either (1) one comprehensive workout that covers the whole body (in less detail) or (2) a series of in-depth workouts that cover parts of the body in greater detail.
If you’re just getting started and have less time for your training, you may prefer to organize your training into one comprehensive workout that you would repeat several times per week. If you have more advanced goals and more training time, you may find better results by breaking your workouts according to body part focus.
Organize by Body Part
The exercises listed below are organized by body part. To create one comprehensive workout that covers the entire body, choose one to two exercises from each body part category. To create an in-depth workout, choose three to five exercises from two or three body parts, then alternate focus of body parts on alternating workout days.
Do sets and repetitions from 1 set of 15 reps to 5 sets of 8 to 12 reps.
Seated-Press with Barbells or Dumbbells
Press behind the neck with Barbells
Lateral Raise with Dumbbells
Upright Rowing with Barbells
Bent-over Raise with Dumbbells
Bench Press with Barbells or Dumbbells
Incline Press with Barbells or Dumbbells
Bent-arm Flies with Dumbbells
Decline Press with Dumbbells
Bent-arm Pullovers with Dumbbells
Lat Pull-down (Front, Rear)
Bent-over Row with Barbells
Reverse Dumbbell Flies
Pull-ups, wide or narrow grip
Alternate Dumbbell Rowing
Alternate Dumbbell Curls
Triceps Press down on Cables
Triceps French Press with Dumbbells
Triceps Kickbacks with Dumbbells
Hanging Knee-ups from bar
Leg Lifts lying on floor
Side Bends with Dumbbells
Alternate Bent-Knee Crunches
Squats, Barbell or Dumbbell
Hack Squats or Press
Standing Calf Raise
Seated Calf Raise
Calf Raise with Leg Press
Stairmaster on your toes for the final 3 minutes of stepping
Choose exercises that work opposing muscle groups and focus on major muscles that may be weaker than others Alternate your training sessions so that you work the upper body hard and the lower body easy, then the lower body hard and upper body easy. Try training your major muscles in groups.
As an example of a comprehensive workout, choose exercises that involve all major muscle groups starting from top (shoulders) to bottom (calves). Beginners do 1 set of 10 to 12 reps from each group, intermediates do 3 sets of 8 to 10 reps, and advanced complete 3 to 5 sets of 8, 10, 12 reps or 6, 8, 10 reps. Train your muscle groups in variation so that they are subjected to different stimuli. Change your strength training routines every three to four months to maximize results.
As an example of in-depth workouts, do exercises for chest, back biceps in one session, then shoulders abdominal and legs in the next session.
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