Strength Workout Program
This program requires a large intake of food calories. Shoot for lots of natural protein such as chicken, beans, lean beef, fish, nuts and good fats ( almonds, fish…) and quality carbs ( oatmeal ( not instant that’s got to much sugar), potatoes, veggies, whole wheat pastas and breads).
For the exercises below perform 3-5 sets and for each set no more than 5-7 reps.
Warm up: 5-10 minutes of light cardio, should maintain a pace that allows for an easy conversation to take place without loosing breathe.
Stretches for 5 minutes and before the first set perform 2 sets of light weight for 12 reps to allow the blood to flow to the designated muscle.
Day 1:
Flat bench press with barbell
Wide grip chin ups or narrow your choice
Shoulder press using dumbbells
Upright dips
Barbell curls
Seated rows
1 arm dumbbell rows
Day 2:
Rest
Day 3:
Squats
Lunges with dumbbells…walk across the gym floor and back
Dumbbell bench press on ball, maintain the abs by squeezing
Lateral raises on ball
Crunches
Day 4: off
Day 5 : repeat
This program will help boost weight and strength, predominately in the shoulders, back and core.