Strength Training Workout Plan pdf


The following basic strength training workout plan I have created is to make you stronger and more toned. It is not to build your legs or upper body muscles. You will need to lift heavy weights to achieve that outcome. This workout plan uses dumbbells. Check out the videos below for proper form, and you can download the free pdf for future use. Strength Training Workout Plan pdf

The Exercise Program Breakdown

During your workout, you will do upper-body, lower-body, and core movements to hit all your major muscle groups. Two sets of 10 to 12 repetitions per exercise should be enough, but you can do three or four sets if you need more of a challenge. Rest 45 seconds to one minute between sets. DO NOT EXERCISE the same muscle groups back to back; that means doing this plan back to back. Rest days are important to give your muscles time to repair themselves, so you do this strength training workout plan every other day.
If you are press for time, you can do upper body one day and lower body the next day. Always warm-up before lifting and stretch when you finish.


Upper Body
Chest: https://www.youtube.com/watch?v=kf7e-APp8fc
Upper back: https://www.youtube.com/watch?v=HE5IBnWYEq4
Shoulders: https://www.youtube.com/watch?v=B-aVuyhvLHU&t=17s
Bicep curls: https://www.youtube.com/watch?v=av7-8igSXTs&t=27s
Triceps: you can do overhead press or kickbacks or switch up from time to time. https://www.youtube.com/watch?v=zWuigRKvb-0

Lower Body
Squats: https://www.youtube.com/watch?v=YpYG-pTeaeA
Lunges: https://www.youtube.com/watch?v=ZK-O_aS3GdY&t=33s
Deadlifts: https://www.youtube.com/watch?v=LTsoiLj9Bto&t=4s
Calf Raises: https://www.youtube.com/watch?v=_iYwv4QVFjM
( you can do 15-20 reps with calf raises)

Core (abs and lower back)
Basic crunch: https://www.youtube.com/watch?v=Xyd_fa5zoEU
Reverse crunch: https://www.youtube.com/watch?v=wWBNHx-O3iY
Bicycles: https://www.youtube.com/watch?v=9FGilxCbdz8&t=3s
Plank modified: https://www.youtube.com/watch?v=nzHv446Lc7Q
Back raises: https://www.youtube.com/watch?v=DDJtB8Zgyow

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