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Muscular Strength Exercises

Muscular strength exercises are a complement cardio, but only when you follow correct form, with the correct weight, if it’s too light then it’s too easy, and if it’s too heavy then you will cheat and injure yourself, the rule of thumb is If you can do more than 8 to 12 strict reps, then it’s too light, but remember to Listen to your body, it will tell you if it’s too much or you’re doing it wrong because you will feel odd pains and weird sensations.

You also need to train each muscle group a maximum of twice a week, although once is ideal, if you do enough of the exercises in the one gym session.

A Typical Routine would be in a Three-Day Split Routine and look like the below:

Monday

Dumbbell chest press on flat bench – 2 sets, 8-10 reps.
Dumbbell chest press on incline bench – 2 sets, 8-10 reps.
Standing barbell military press – 2 sets, 10-12 reps.
Dumbbell lateral raises – 3 sets, 10-12 reps.
Dips – 2 sets, 8-10 reps.
Skull crushers – 3 sets, 8-10 reps.
Tricep pushdowns – 3 sets, 8-10 reps.

Wednesday

Abdominal crunches – 3 sets to failure.
Ab machine of choice – 3 sets to failure.
Deadlifts – 3 sets, 8-10 reps.
Chins – 3 sets, 10-12 reps.
Dumbbell rows – 2 sets, 8-10 reps.
Shrugs – 2 sets, 8-10 reps.
Barbell bicep curls – 3 sets, 8-10 reps.
Dumbbell concentration curls – 2 sets, 10-12 reps.
Dumbbell forearm curls – 2 sets, 10-12 reps.

Friday

Squats – 3 sets, 8-10 reps.
Lunges – 2 sets, 10-12 reps.
Leg press machine – 2 sets, 8-10 reps.
Seated hamstring curls – 3 sets, 10-12 reps.
Standing hamstring curls – 2 sets, 10-12 reps.
Seated calf raises – 2 sets, 8-10 reps.
Donkey calf raises – 2 sets, 8-10 reps.

This Three-Day Split is good for both strength and aesthetics.

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12 Comments so far. Feel free to join this conversation.

  1. Joe March 3, 2013 at 5:54 am - Reply

    Superb post, i am going to move my routine to a 3 day split, if you can do a follow up with pictures that would be good though.

  2. Rob Casey March 3, 2013 at 8:36 am - Reply

    Hey mate, your website is very nice. Lots of useful information on it. Thanks, Rob.

  3. Ross March 3, 2013 at 10:00 am - Reply

    Thanks James, another brilliant article with excellent strength exercises

  4. Donovan March 3, 2013 at 5:33 pm - Reply

    Good article, I am training for both strength and aesthetics, so this will be perfect for me.

  5. Kelly March 4, 2013 at 5:28 pm - Reply

    Extremely valid point, good work.

  6. Ralph March 5, 2013 at 6:28 am - Reply

    Thanks, i have adjusted my work-out accordingly.

  7. Jordan March 5, 2013 at 12:00 pm - Reply

    very helpful article

  8. Adrian March 5, 2013 at 2:58 pm - Reply

    Excellent post

  9. Peter March 5, 2013 at 6:09 pm - Reply

    Good plan thanks

  10. Shawn March 6, 2013 at 1:29 pm - Reply

    nice article, albiet a little contreversial.

  11. Keyon March 13, 2013 at 9:54 pm - Reply

    MY FRIEND SHOWED ME THIS POST, IT IS GOOD.

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