Proven Strength Training Routine

Since I began working out over two years ago I have tried numerous different workout plans with varying degrees of success. Over the course of this time I have, along with my workout partners, developed a routine that increases strength, size, definition and stamina all at the same time. While different workouts work for different people, if this program is adhered to for several weeks it is guaranteed that you will see results.

Monday : Flat bench press
Flat dumbell press
Flat bench butterflies
Close grip bench
Machine tricep extensions
Laying tricep extensions
Abs

Tuesday: Bent over rows
Lawn mower pulls
Machine pull downs
Deadlifts
Front and Back leg extensions
Squats

Wednesday : Barbell curls
21's
Hand offs
Dumbell curls
Abs

Thursday: Incline bench press
Incline dumbell press
Incline butterflies
Decline bench press
Decline dumbell press

Friday : Shoulder shrugs
Cling and press
Zippers
Wide grip zippers
Arnold press
Front lat raises
Side lat raises
Abs

When doing bench press you shouldn't attempt your max every single time. Do approximately 85% of your max for the most reps you possibly can. Forced reps are good to do with this weight as well. After doing 4 - 5 working sets with this weight, two to three sets of negatives can be very helpful.

Back exercises should also be done with heavy weight. All back exercises should be done in 3 -4 sets, with 8 - 10 reps on each exercise.

Barbell curls should always be heavy. Handoffs should be approximately 75 % of your curling max. For the handoffs, set up the curling bar with the proper weight. Have your partner standing directly in front of you. Do 10 reps, then hand the bar directly to your partner so he can begin his reps. As soon as your partner is done he will hand the weight back over for your second set. Continue this method until all sets are done.

Incline presses should be done with the same principals as the flat bench. 85% of your max on the incline and decline should be used for your working sets.

Fridays are heavy, heavy, heavy. Always do the maximum amount of weight possible for your shrugs and overhead presses.

As with any workout, you need to increase your protein intake in the supplements and food that you eat. You should also drink no less than one gallon of water a day. Stick with this workout for a few weeks and it is guaranteed to show results.