GLOBE GRIPZ™

Sample Strength Gym Workout Routine

Heavy Dumbbells

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 sample gym workout can be found in the acclaimed book Gym Workouts: Maps to Success and the 5 star rated workout app GP Shuffle. 

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.

     

You might also like these articles