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


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


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


Leg Press
Step Ups


Back Extension
Side Bends
Bosu Crunch