Working on strengh in the gym? Try this!

Here is A full Gym Plan 4 Day Split Routine.

PLEASE NOTE

Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight, you need to have no more left in you, with perfect form, on the last rep!

After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set.

Superset- One exercise followed by the other, rest, repeat

Tri sets - All 3 exercises, rest, repeat desired sets

Circuit - Complete each exercise for one set, rest, repeat for desired sets

If reps increase- Reduce weight with that set

If reps decrease- Increase Weight with that set

It is important to ensure you exhale on the effort and ensure correct posture throughout with your core engaged. PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION,AND STRETCH.

DB= Dumbbells

KB= Kettlebell

BB= Barbells

WARM UP

For each exercise (or at least the first 4) please do 2 sets of warm up sets. Do about 15-20 reps on the individual exercises but using a lighter weight than you plan to use for the main session. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.

DAY 1 LOWER BODY

5 Sets 10-12 Simple Sets

Leg press

RDL

Squats

4 Sets 20,15,10,10 (Inc weight as reps decrease)

Leg ext

Superset with

Ham Curl

3 sets 20

Swing Lunges (each leg) DB each side

Wide Leg Squat BB

DAY 2 UPPER BODY

5 Sets 10

Seated chest press

Deadlifts

Straight down pushdowns

4 Sets 12

Inclined Smith chest press

Superset with

1 Arm Row

5 sets 10 Circuit

Seated Lat Raises

Front Raise (stood against wall)

Shoulder Press

Up Row

DAY 3 LOWER BODY GLUTE FOCUS

10 Sets 10 Simpe Sets

Hip thrusts barbell

Squats

3 Sets 20

Abductor

Superset with

Adductor

5 Sets 10

RDL

Superset with

Wide low Squat BB 1 second pulse at the bottom