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By Carl Lewis

The two strength workout routine I am giving you guys today are a couple of old school strength workout routines the first is designed for only one day a week and the second is a four day programme but before I give you the programmes I will just say a little about strength training.

In any programme where your main aim is to gain strength you will find yourself lifting heavy weights, this will mean to lift more weight the amount of reps performed in each set will need lowering so you can lift the maximum possible weight .This will mean less reps anywhere between 1-5 reps I tend to stick to between 3 and 5 reps if I am doing a strength workout routine, also I tend not to bother with cardio when doing these sorts of routines, the reason being when you lift such heavy weights you burn huge amounts of calories anyway and you continue to burn them for a long time after you finish training as your body uses a lot of energy to return your body to its pre-exercise condition. Although you might not think so at first when you learn a little about it you will realise strength workouts can be an excellent way to lose weight as well.

Anyway back to the workout routines first up is the one day programme so here we go.

Strength workout Routine 1:

For each exercise perform just one set bear in mind this wants the heaviest you can lift causing you to fail on your final rep

Squat: 3-5 reps

Deadlight: 3-5 reps

Bench Press: 3-5 reps

Military Press: 3-5 reps

Bent Over Row: 3-5 reps

Dumbbell Curl: 3-5 reps

This routine only wants to be performed once a week and you should see good strength gains.

Strength workout routine 2:

MONDAY

Bench Press: 3-5 reps 3 sets

Military Press: 3-5 reps 3 sets

Bent Over Row: 3-5 reps 3 sets

WEDNESDAY

Squat: 3-5 reps 3 sets

Romanian Dead lift: 3-5 reps 3 sets

Dumbbell Lunges: 3-5 reps 3 sets

FRIDAY

Decline Dumbbell Triceps Extensions: 3-5 reps 3 sets

Seated EZ Bar French Press: 3-5 reps 3 sets

Barbell Curls: 3-5 reps 3 sets

SUNDAY

Calf Raises: 15 reps 3 sets

Hanging Leg Raises: 15 reps 3 sets

Both of these workout routines will be great for increasing strength obviously the first is only a day long and I wouldnt advise repeating it more than once a week but never the less it will fit in nicely with your normal routine the second however is over 4 days and is a full body workout so you would need to do nothing else with it and in fact as well as gaining a good amount of strength I will guarantee you would lose a good percentage of body fat.

I would advise doing either of these routines for about 4 – 6 weeks then it would be best to change to another routine the reason being it is always good to keep your body guessing even if its just mixing the excercises or the days up hope you found these useful.

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