In todays modern life, strength training isn’t just important for creating as strong, sculpted and healthy body. It’s vital for being able to keep up with life’s fast pace, keeping your energy levels high and releasing all of these amazing endorphins to keep you feeling good about yourself. It’s also vital for keeping you safe.
This workout includes some of the best strength training exercises to create a stronger, leaner and more shapely physique using free weights and barbells. The great thing about it is that, not only does it create visible results a lot quicker than other strength training combinations can, but it also has a lot of potential for adaptation and growth as your body changes and your fitness improves, meaning that, rather than change the whole workout, all you’ll need to do is adapt the sets, reps and weights and voila! you’ll have the perfect workout to continue to achieve results.
1. Single Arm Row
Targets: Back, biceps
2. Dumbbell Chest Press
Targets: Chest, triceps
3. Split Squat
Targets: Quads, glutes, adductors
4. Seated Shoulder Press
5. Hip Thrust
(Note: Use a 20kg barbell with 5kg weights on each side.)
6. Dumbbell Deadlift
Targets: Back, hamstrings, glutes
Too easy? Replace the dumbbells with an Olympic bar (no weights).
7. Weighted Step Ups
Targets: Legs, glutes
8. Seated Bicep Curls With Twist
9. Lying Tricep Extension
10. Seated Ball Crunch