STRENGTH WORKSHOP
Personal Strength Training
for body and mind
Site Links
 Still splitting my workouts into 4 nights. Chest and Triceps, Back, Legs, Shoulders and Biceps. I
try to mix up the exercises for each body part at every workout. I added a couple night of Cardio
also. The following workouts are from mid February 2010.
2/15/10
Concentrating on a
higher protein intake
this month. Looks
like its helping the
biceps
2/15/10 Still
maintaining some
abs even with the
extra calories this
month
45 minutes on a Kettler Power Stepper
45 minutes on a Neptune Water Rower
Cardio work this week
Hammer curls 3 sets 12
EZ Bar Curls 3 sets 9 -12
Overhead Rope Extensions 3
sets 15
One-Arm Triceps
Pushdown 3 sets 12
Donkey Calf Raise
3 sets 18
Barbell Shrugs 3 sets 10
Triceps Pushdowns
w/flexolate straps
4 sets 12
Sissy Squats 3 sets 15
Dumbbell Pullovers 3
sets 15
Barbell Curls 4 sets 10
Decline Bench 4 sets 12
Leg Curls 3 sets 12
Seated Row 4 sets 12
Lateral Raise 3 sets 12
Incline Bench Press 4
sets 10 - 12
Barbell Squats 5
sets 10-12
Weighted Pull-ups 3 sets
6-8
Smith Machine Military
Press 4 sets 10-12
Incline Dumbbell Fly 3
sets 15
Barbell Step-ups 3
sets 12 each leg
Weighted Chin-ups
3 sets 8
3 sets 12