4-6 Week Strength Workout for The Gym June 2016

3 DAYS A WEEK

This program is designed to help build strength and muscle over the next 4-6 weeks. This program can be used for at least three different goals:

1. Build muscle and strength without spending a tone of time at the gym.
2. Supplement a current training program.
3. General health and fitness conditioning.

This program is designed to strengthen your whole body and can be used for a long period of time. The main reason people switch workouts so often isn’t because it’s necessary to continue seeing progress but more often than not we tend to get bored of the same workouts so switching it up helps us stay motivated to workout. Not to say you should never switch your workouts up but know why you’re doing it. Most workouts can be utilized far longer than they ever are and you would miss out on all of the great benefits of a workout by quitting them early. You can get the most out of a program if you use it for a period of time because you will get better and better at the movements and squeeze every last drop of performance out of them. Here is the following program:

 

The program consists of three workouts that are meant to be done once during the week and they have been split up between upper body and lower body movements. I have done this to give plenty of rest for the muscles between exercise and depending on your schedule you could potential do these workouts three days in a row. Not knowing your schedule and when you are able to get to the gym it doesn’t really matter when you do these workouts so you have some flexibility with your schedule.

 

Workout # 1 –

CLOSE STANCE SQUATS	GLUTE BRIDGE	SIDE LUNGE	GOBLET SQUATS
2-3 SETS 10 REPS EACH LITTLE TO NO WEIGHT	3 SETS 10-15 REPS NO WEIGHT	3 SETS 10-15 REPS NO WEIGHT	3 SETS 8-12 REPS START WITH VERY LIGHT WEIGHT – INCREASE OVER TIME

 

Workout # 2 –

FLAT BENCH PRESS	DB PRESS	WIDE PUSH-UPS	BICEP CURLS
3 SETS 10-15 REPS SLOW AND CONTROLLED 2 SECONDS DOWN 1 SECOND UP	3 SETS 8-12 REPS SLOW AND CONTROLLED	2 SETS 8-12 REPS	2-3 SETS 10 REPS SLOW AND CONTROLLED

 

Workout # 3 –

DEADLIFT	SPLIT SQUAT	SEATED ROW	SINGLE ARM LAT PULLDOWN
3 SETS 10 REPS LIGHT WEIGHT TO START – USE DB IF NECESSARY	3 SET 10 REPS EACH LEG – START WITH NO WEIGHT AND ADD SLOWLY	3 SETS 10 REPS CONTROL AND PULL FROM THE BACK	2-3 SETS 8-12 REPS – LIGHT WEIGHT ROTATING THUMB INWARD

Download the Word document or PDF:

PDF – 4-6 WEEK WORKOUT PDF June 2016

Word – 4-6 WEEK WORKOUT Word June 2016

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

RDL’S – Tricep Press – Bicep Curl – Plate Squat

RDL’s – Stand with dumbbells in both hands. bending at the hips drive your but backwards allowing the weights to lower, once the weights reach just below your knees stand up. Keep a flat back during the movement and the crown of your head in line with your spine. When done correctly this is a great exercise for toning your glutes and strengthening your posterior chain (butt, hamstrings and back).

Tricep Press – Lying on a flat bench with dumbbells in your hands. Bring the weights to your stomach, press the weights straight up with your palms facing each other. Repeat the motion in a smooth controlled manner. This is a great exercise for your chest and Triceps of course!

Bicep Curl – Standing straight with dumbbells in your hands curl the weights. Focus on keeping your elbows locked against your sides and be sure not to rock, this creates momentum to help curl the weight. the purpose of this exercise is to use your biceps and if the weight is too heavy you will use momentum to help.

Plate Squat – This is a great exercise for beginners and developing the squat technique. By holding the weight straight out in front of you, you are forced to drive your hips back in order to remain balanced.

 

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Strength Workout

 

Goblet squat 3X10

Shoulder Press 3X10

DB Dead Lift 3X10

Bent Row 3X10

3X10 means 3 sets and 10 reps each set. We recommend taking a 60 second rest between sets. However you can take more or less rest as needed.

Building muscle takes time but can be one of the most beneficial things a person can do for themselves in the long run. Do you think you will ever want to go to the park with your kids? What about pick your kids up in your arms? Maybe you like to enjoy the outdoors and hiking is something you enjoy.

Daily activities require us to move in a variety of different ways and from time to time we have to pick things up and move around with them. Strength is very important and having muscle to support our bodies will only make our lives better. Studies have also show that weight baring exercises help fight osteoporosis as we get older especially in women.

This is a great simple workout that most anyone can do almost anywhere. The way this workout is put together is for functional movement. The shoulder press is good for building strength in the arms and will help with picking up boxes and lifting things over your head, like those Christmas decorations you have stored in a box in the closet. Goblet squats will help build strength in your legs so you can support your body and standing up from a seated position will always be easy. Dead lifts are good for keeping you mobile as well as strong to pick up items off the ground. And bent over rows with help strengthen your back to help keep you upright.

How to do the movements.

Goblet Squat – Hold the weight with both hands at your chest. Stand with your feet about hip width apart and squat with your feet flat on the ground until your elbows touch your legs or your legs are about parallel to the ground.

Alternating Shoulder Press – Standing with your feet about hip width apart and your body nice and tall, rest the weights just above your shoulders and alternate pressing each arm directly above your head.

DB Dead Lift – Standing with a dumbbell directly between our feet squat down to grab the weight. Standing up with the weight keep your feet flat on the ground and keep your chest upright.

Bent over DB Rows – Holding your dumbbells in each hand drive your hips back until your torso is parallel with the ground keeping your back flat and your chin tucked pull the weights toward your stomach.

For an example of the movements with and audio description please watch the video below.

 

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Great workout for the legs.

Split Squats – Stand with your feet abut a stride length apart, staying on the same leg, squat for thirty seconds and switch legs. You can do this a few times and alternate with some standard squats or sumo squats as well. The main focus is controlling the movements with smooth squats.

Front Raises – Standing straight lift your arms straight out it front of you until your arms are perpendicular with your body. Again the goal is smooth movements always staying in control. You will not need a lot of weight, 5 pounds will be a great start.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Strength Workout  EMOM – Every Minute on the Minute.

At the beginning of every minute you will do 10-15 Plate squats then finishe out the remainder of the minute doing planks.

Plate Squat – Hold the weight straight out in front of you and squat.

Plank – On your elbows create a straight line from your shoulders to your ankles and brace your core. Remember not to let your hips droop or raise too high.

 

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

For this workout you will need a few dumbbells or a resistance band however, if you don’t have any weights you can do this without any weight and still get a great workout!

Three movements done for 30 seconds 5 rounds of each movement.

1st – Single arm snatch – One side at a time for 30 seconds then switch to other side.

2nd – Spider-mans – Alternating sides for 30 seconds.

3rd – Hip Extensions – As many reps as possible for 30 seconds.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

This is a great workout for two reasons:

1st – It can be a great recovery workout if you just use your body weight.

2nd – It can be a good strength workout if you have a weight around the house or something you can use as a weight. You could use a old dictionary, milk jug filled with water or a backpack with a few books in it. It really doesn’t matter!

Four movements done for 30 second rounds.

1st – Pick up Press, for this exercise focus on keeping your feet flat on the ground and driving your hips back. Use a light weight (around 10 pounds) to start and body weight is fine also.

2nd – Sumo Squat, take a wide foot stance and squat. Focus on keeping your knees in line with your toes and stay flat on your feet.

3rd – Toe touch, take a wide stance and use the opposite hand to touch the opposite foot.

4th – Knee Raise, basically march in place.

Have fun! Please feel free to email with any questions! [email protected]

And as always remember – Stay Motivated!

Drew Smith