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The Now What Fitness Series lays out the foundation of fitness in a concise and simplified manner, making for a collection of books that help the reader truly comprehend how to improve one's health and well-being from A to Z. I've broken fitness down into comprehensive concepts, giving anybody who truly wants to change their health and their lives in profound ways, the step-by-step tools and knowledge to do so. 

Strength Training Routines

Below are a few sample strength training routines. With the video demonstrations of each workout, you will see the proper execution of each exercise, thereby learning proper form and technique. Simply click on the links in each title to view the YouTube video of each corresponding workout.

Be sure and read the strength training guidelines before actually beginning your routine. 


NOTE: You may also notice that my workouts are labeled for beginners, intermediates, and advanced peeps.

  • For the most part, we will call anyone who has been training consistently under 6 months a beginner.
  • If you've been training intelligently and consistently more than 6 months you probably qualify as intermediate.
  • If you've been training long enough that you've just about reached your highest genetic potential, you are among the very elite group of advanced trainees. Take my word for it, most do not fit into that category, which is why I tend to post mostly for beginners and intermediates. 

I have included a demonstration of the appropriate stretch between each exercise in some of the videos; this way you can do some flexibility conditioning utilizing an active rest of 30-60 seconds between sets.

To see more video workouts by me, go to my You Tube channel at youtube.com/lpburke. You can subscribe to my channel while you're there if you wish, and they will notify you every time I submit a new video. How cool is that? And it's free! Even better! Enjoy!!



TOTAL BODY STRENGTH TRAINING ROUTINES

NOVICE TOTAL BODY WORKOUT (with accompanying stretches)

Perform 1 set of 8-12 reps for first week. Beginning 2nd week you may do 2 sets. Begin with light weights until you have mastered proper form and technique. Then choose a weight that makes the last 2 repetitions very challenging, yet still doable in good form.  

  • Machine chest press
  • Shoulder press
  • Lat pull-down
  • Seated biceps curl
  • Triceps press-downs
  • Leg pressInner/outer thigh
  • Heel raises
  • Crunches
  • Oblique crunches
  • Back extensions 


INTERMEDIATE TOTAL BODY WORKOUT (with accompanying stretches) 

This is a typical total body strength training routine including respective stretches. Notice I am using a pattern of alternating machines and free weights throughout the routine, thus utilizing the best of both worlds. Both modes offer great benefits, which is why I like a mix. You can do 1-3 sets per exercise with 8-12 reps. You may prefer 12-15 reps with a lighter weight. It’s all good! Just make sure the weight you choose is challenging throughout the set and especially for those last 2 or 3 reps regardless of the rep range.

  • Modified Incline Bench DB Chest Press
  • Chest Fly Machine
  • Standing Chest Stretch
  • Lat Pulldown
  • Seated Cable Row Machine
  • Hanging Back Stretch
  • Seated DB Shoulder Press
  • Side Lateral Raise Machine
  • Shoulder Stretch
  • Seated DB Biceps Curl
  • Biceps Stretch
  • Triceps Pressdowns with V-bar
  • Triceps Stretch
  • Leg Extension Machine
  • Standing Quadriceps Stretch
  • Seated Leg Curl Machine
  • Seated Hamstring Stretch
  • Inner/Outer Thigh Machine
  • Standing Calf Raise
  • Calf Stretch
  • Stability Ball Crunch
  • Stability Ball Side Raise
  • Stability Ball Back Extension


SPLIT STRENGTH TRAINING ROUTINES

INTERMEDIATE UPPER BODY WORKOUT

This workout is for people who’ve been working out for at least a couple of months and feel ready to move from beginner to intermediate workouts. In other words, you are ready to bump up the intensity a bit from the beginner phase. Obviously, this is an upper body workout, so you will be doing split routines with upper body one day and lower body on another day. Preferably you will either strength train 4 days a week with 2 upper and 2 lower, or you will strength train 3 days a week with 1 upper, 1 lower, and 1 total body. These options allow for each muscle group to be trained twice a week, which provides the best foundation for optimal results. Perform 2-3 sets of 8-12 reps per exercise. Choose a weight that makes the last 2 repetitions very challenging, yet still doable in good form.

  • Modified Flat Bench DB Chest Press
  • Machine Chest Fly
  • Smith Machine Pullup
  • Cable Row
  • DB Shoulder Press
  • DB Side Lateral Raise
  • EZ Bar Biceps Curl
  • Lying DB Triceps Extensions

INTERMEDIATE TO ADVANCED FEMALE LOWER BODY WORKOUT

This is a great lower body workout for females.  Machine exercises provide great work for heavier loads to really work those lower body muscles. Floor exercises provide great toning moves for shaping your hips and butt! Who doesn’t want a shapelier bottom? The best of both worlds in my opinion! Perform 2-3 sets of each exercise at 10-15 reps.

  • Leg Extension Machine
  • Seated Leg Curl Machine
  • Inner/Outer Thigh Machine
  • Leg Press
  • Lying 1-legged Hip Extensions on Medicine ball (May be performed without medicine ball)
  • Anchored Reverse Lunge
  • Triple Threats on Stability Ball
  • Standing Calf Raises

CHEST, SHOULDERS, & TRICEPS WORKOUT

This is a great split workout for hitting your chest, shoulders, and tri’s in a major way! Try 2-3 sets of 8-12 reps per exercise. For more on split routines click here.

  • Flat DB Bench Press
  • Smith Machine Incline Chest Press
  • Incline DB Chest Fly
  • Standing Cable Crossover
  • Seated DB Shoulder Press
  • Shoulder Press Machine
  • Side Lateral DB Raise
  • Prone or Reverse DB Lateral Raise
  • Triceps Pressdowns
  • Lying Cable Triceps Extensions
  • Bench Dips

BACK & BICEPS WORKOUT

Want that V-shaped, sculpted upper back and shapely guns to be proud of? This back and bi strength training routine is sure to get you there. Again, 2-3 sets of 8-12 reps per exercise. 

  • Smith Machine Pullup
  • Lat Pulldown
  • 1-armed Cable Row
  • Reverse Fly Machine
  • Incline Bench DB Biceps Curl
  • Standing Cable Single Biceps Curl
  • Lying Cable Biceps Curl

KILLER CORE WORKOUT (Obviously for intermediate to advanced)

This is definitely not for sissies! If you are just beginning, start with a basic crunch and work up from there. If you are well past that and ready for a big challenge, try this out. Do 2-3 sets of 10 or more reps per exercise, moving quickly from one set to the next with only about 15-30 seconds rest between sets. For a more detailed look at Core work click here.

  • Hanging Leg Raises
  • Hanging Oblique Leg Raises
  • Resisted Stability Ball Crunches (Regular and Oblique)
  • Stability Ball Side Raises
  • Advanced Stability Ball Back Extensions (Click here to see the 3 positions of the back extension progression.)


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