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2-Week Strength Training Program

The document outlines a two-week workout program with specific movements, repetitions, and sets for strength training. Each week includes a variety of exercises targeting different muscle groups, emphasizing heavy loads and proper form. Additionally, it provides links to useful resources for exercise techniques, nutrition, and training philosophy.

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abhisinghania911
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18 views1 page

2-Week Strength Training Program

The document outlines a two-week workout program with specific movements, repetitions, and sets for strength training. Each week includes a variety of exercises targeting different muscle groups, emphasizing heavy loads and proper form. Additionally, it provides links to useful resources for exercise techniques, nutrition, and training philosophy.

Uploaded by

abhisinghania911
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

WEEK 1

MOVEMENT Reps X Sets MOVEMENT Reps X Sets MOVEMENT Reps X Sets


Bent-over rows(heavy load) 6X3 Bench press(heavy load) 6X3 Low bar squats(heavy load) 6X3
Lat pulldown wide grip(pronated) 12 X 3 Chest fly(machine) 12 X 4 Leg press(control + full range, no ego lifting) 12 X 3
Chest-supported rows 12 X 3 Seated dumbbell shoulder press 6X3 Leg extensions 12 X 4
Barbell shrugs(heavy load) 12 X 4 Lateral raises 12 X 4 Romanian deadlifts(lighter load, deep stretch) 6 X 3
Back extensions(with a dumbbell) 24 X 4 Rear delt fly(machine) 12 X 4 Seated leg curls 12 X 4
Overhead triceps extensions(cable + bar attachment) 6 X 4 Dumbbell supinating biceps curls 6(each arm) X 4 Calf raises(on the leg press machine) 12 X 4
Triceps pushdowns(cable + rope attachment) 12 X 4 Biceps curls(cable + bar attachment) 12 X 4 Seated calf raises 12 X 4

WEEK 2
MOVEMENT Reps X Sets MOVEMENT Reps X Sets MOVEMENT Reps X Sets
T-bar rows(heavy load) 6X3 Standing overhead press(heavy load) 6 X 3 Conventional deadlifts(heavy load) 6X3
Lat pulldown close grip(supinated) 12 X 3 Lateral raises 12 X 4 Seated leg curls 12 X 4
Chest-supported rows 12 X 3 Rear delt fly(machine) 12 X 4 High bar squats(lighter load, ass to grass) 6X3
Barbell shrugs(heavy load) 12 X 4 Incline dumbbell press 6X3 Split squats(with dumbbells) 12(each leg) X 3
Back extensions(with a dumbbell) 24 X 4 Chest fly(machine) 12 X 4 Leg extensions 12 X 4
Overhead triceps extensions(cable + bar attachment) 6 X 4 Dumbbell hammer curls 6(each arm) X 4 Calf raises(on the leg press machine) 12 X 4
Triceps pushdowns(cable + rope attachment) 12 X 4 Biceps curls(cable + bar attachment) 12 X 4 Seated calf raises 12 X 4

USEFUL RESOURCES
[Link] : Exercise technique, programming, myth-busting, general training science
[Link] : Nutritional information, myth-busting, general training science
[Link] : Exercise technique, training tips
[Link] : Muscle building, strength training, training philosophy
[Link] : Powerlifting information, health and longevity

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