Welcome to the Trainer's Corner

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Advanced Strength

4-5 sets of 6-8 reps (training log)

Do 6-8 reps, rest for 90 seconds, complete another 6-8 reps, rest for 90 seconds, repeat until completed all sets (you don’t have to sit around for 90 seconds, you can do a different exercise while you are resting that muscle group. EX: 10 reps Chest Press immediately followed by 10 reps Seated Row with no rest. Repeat until all sets are done.)

Exercises to consider: (choose 2 per body part)

Chest:
Chest Press, machine
Barbell Bench Press
Dumbbell Bench Press
Incline Dumbbell Bench Press
Incline Barbell Bench Press
Push Ups

Back:
Seated Row
Lat Pulldown
Inverted Row
Bent Dumbbell Row
Bent Barbell Row
Incline Dumbbell Row
Shrugs
Chin Ups, regular or assisted
Pull Ups, regular or assisted

Shoulders:
Dumbbell Shoulder Press, seated or standing
Front and Side Raises
Barbell Shoulder Press, seated or standing

Legs:
Squat
Lunge
Leg Press
Deadlifts
Step Ups

Core:
Back Extension
Crunch
Side Bends
Bosu Crunch