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Strength Training: The Right Way

The goal of this strength training program will be to develop overall muscular strength potentials that is safe, sound, sensible, systematic and applicable to your fitness goals.


Begin each set with a goal to complete the number of repetitions listed. The effort must be increasing for every subsequent repetition.

Each repetition should be performed in a controlled, deliberate manner where the exercise is performed with appropriate level of intensity and with the minimal involvement of momentum.


You should continually contract your target musculature during the raising phase and the lowering phase of each repetition. 


The lowering phase of every repetition should be slower than the raising phase. A suggested guide is to raise the involved limbs up (push or pull) in 2 seconds or at a 2 count and lower (resist) them in 4 seconds or a 4 count.


Flex the muscle momentarily in the mid-range of each exercise when the muscle is in its “fully contracted position.” Then lower the resistance slowly to the starting position. This is the most difficult way to train; however it is the most productive way to train.


When you are able to complete the exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending on the difficulty of the exercise) appropriate may be as little as 1 pound, yet not greater than 10 pounds and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted.


Your abdominal muscles are the key to stabilizing your lower back. When your abdominal muscles are relaxed, your back has a tendency to arch. Throughout the pressing movements when lying on your back or seated against a back rest, engage your abdominal muscles by feeling a connection between the lower ribs and the top of your pelvis. Simultaneously feel a connection between your belly button and your spine. To help your abdominal muscles function properly, coordinate your lifting with your breathing. Exhale as you press the weight away from your body, and inhale as you return the weight to the starting position.

If you're muscles are engaged and you still arch your back, you might be lifting too much weight. If the muscles cannot cope with the weight, the other muscles in your lower back kick in to help out. These muscles create the arch in your back. Reduce the weight until you reach an amount that you can lift while maintaining proper form.

Rest 48 hours in between muscle groups worked. Stretch before, during and after training.

WORKOUT #1 (Mondays)


You may alternate muscle groups. Perform 1 exercise for legs,  1 exercise for chest, one exercise for abdominal.  Make sure you complete all exercises listed. Please train a minimum of 1 hour each session. If you exceed 1 hour, continue.

Please breathe during your set and hydrate 12-16 ounces water per hour.


Use the following protocols for the exercises listed.



Set is performed at normal speed (2 count push or pull, 4 count resist) rep whereby every sixth rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resistance) rep. 

Manual Speed Protocol

Set is performed with a 2 count push/pull, 2 count resistance rep.



Double Leg Bridge (Works Glutes, Hamstrings, Abs) DID NOT PERFORM.

Six Shooter Protocol

Hold Dumbbell on hips

Lie face up on mat, push off both heels to elevate hips off mat.

Lower Hips (4 count down) Raise Hips (2 count push)

(lower hips only, do not touch mat) IMPORTANT TO PUSH OFF THE HEEL WITH THE WHOLE FOOT ON MAT.

10 pound DB x 18 reps 


Life Fitness Leg Extension Machine

Six Shooter Protocol




Keep back against seat, hold handles on side of machine.

20 pounds x 18 reps


Life Fitness Machine Leg Curl

Six Shooter Protocol






Keep back against back rest. Hold handles.

35 pounds x 18 reps


Life Fitness Chest Press Machine

Six Shooter Protocol




Keep elbows up throughout movement to isolate chest muscles.

Bring handles back until you feel chest muscle stretch, not back/shoulder blades. 

Do not arch back, Engage abs and push low back into back rest to keep back straight.

15 pounds x 12 reps (use 5 pound add on weight in addition to the 10 pounds on weight stack)


Dumbbell Chest Press on Flat Bench

Six shooter Protocol





2 - 8 pound DB's x 12 reps


Dips on Life Fitness Assisted Dip Machine 

Regular (manual) Speed Protocol

Adjust handles to wide position

Choose weight denomination

Step up and carefully kneel on pad

Grab handles and slowly descend down toward floor slightly leaning forward and keeping elbows outward. Descend until forearms are almost parallel to floor.

80 pounds x 15 reps



Decline Sit Up (on decline bench)

Six Shooter Protocol

Position/Cross both arms over chest. Lift upper body off bench and try to touch both elbows to both knees. Lower yourself back down touching both shoulders to bench. 

No weight x 12 reps


Captains Chair Bent Knee Raise (Low Abs)

Six Shooter Protocol

Step up on foot post. Place both forearms on pads. Hold handles. Suspend both feet until you are hanging and supported with your upper body. Bring both knees up to chest. Extend back down until fully straight. Reposition your body/grip if you feel you are slipping.

No weight x 12 reps


Low Abdominal Exercises on Mat DID NOT PERFORM

Manual Speed Protocol

Single Leg Alternating Lifts {Point Toe}

Crossover Sizzors {Point Toe}

Elbow to Knee Bicycles

In/Up/Lower {Point Toe}

15 reps each exercise


Glute/Outer Thigh Stretch against Wall on mat (BSFC SECOND FLOOR WALL WITH BALANCE BAR)

Sit Side ways with hips against wall. Rotate and lift legs straight up wall. Bend right leg, and place bottom of right foot against wall while lifting hips. Cross left ankle over right knee. Push left knee toward wall. Lower hips down toward floor. Hold 30 seconds. Switch


Start in a side lying (R. side down) position on mat

Keep both legs straight

Bend left leg and reach back with left hand to grab/hold left ankle (NOT FOOT)

Hold 30 seconds (FEEL QUAD STRETCH)

Loosen grip on left leg and bring right ankle up and place over left knee and push straight down towards mat.


WORKOUT #2 (Wednesday's)


Upper Back

Life Fitness Machine Cable Pull Down

Adjust knee pad so you are secure and locked into seat.

Wide overhand grip on bar. Hands should be holding angled part of bar.

Extend/stretch arms all the way up on each rep to feel lat muscle.

Bring bar down to chin level.

37 1/2 pounds x 12 reps (use 7.5 pound add on weight)


Life Fitness Machine Cable Row

IMPORTANT to Keep back vertical throughout.

Pull handle into sternum, keep elbows pointed back and against torso.

Squeeze shoulder blades together when pulling in toward sternum.

35 pounds x 12 reps (Use 5 pound add on weight)


(S) Face wall inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (2 second count up) keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top (hold 8 second count), descend back down to the starting position (4 second count down) extending your arms straight on each rep and turning the handles back to palm down position on each rep. Muscles worked upper back, biceps, core, shoulders.

12 reps

Dumbbell Row on Incline Bench DID NOT PERFORM.

Adjust flat bench SO YOU CAN REACH DB'S when in position face down on bench.

Place both DB’s on floor underneath top or elevated side of bench. 

Kneel on bench (face down) with one knee on bench and on leg on floor, or both knees on bench, whatever feels more comfortable for you. 

Reach down and grab both DB’s.

Keep palms in.

Pull both DB’s up.

Squeeze shoulder blades together. 

Resist/lower DB’s back down to floor extending arms straight.

(2) 8 pound DB’s x 12 reps

Assisted Chin Up DID NOT PERFORM.

Use wide (top or bottom) or narrow grip handles. 

Kneel on pad, careful getting on. Hold handles before kneeling.

Pull yourself up; resist/extend back down until arms are fully extended.

60 pounds x 15 (regular speed reps)


Forward Lunge, Lean, Reach, Twist 

From the lunge position with R. knee touching mat, L. leg out in front, lean forward chest vertical and forward with both arms at your side (hold 5 seconds), reach up and raise arms overhead tilt head backward, slightly arch back (hold 5 seconds), bring left arm inside left thigh, bring right arm up and twist to the right as far as you can (hold 5 seconds). Hold each position 5 seconds. 3 reps each leg. 



Seated DB Shoulder Press

Incline any flat bench so back rest is vertical.

When seated on bench, make sure low back is against back rest and not arched.

Hold both DB’s at ear level, palms forward.

Press overhead and angle both DB’s over top of your head, almost touching.

Bring both DB’s back down to ear level. Hold.

(2) 5 pound DB's x 12 reps


Seated DB Side Raise DID NOT PERFORM.

Same bench position as Seated DB Shoulder Press. 

Hold both DB’s by your side, palms in. Raise arms (keep straight) out to the side until parallel to floor.

Lower DB’s back down to starting position.

(2) 3 pound DB’s x 12 reps


Standing DB Front Raise DID NOT PERFORM.

Stand with feet shoulder width apart. Hold both DB’s by your side,palms back, arms straight.

Lift both DB’s  straight out in front of you until at ear level. Hold, arms straight. Lower back down to starting position.

(2) 3 pound DB’s x 12 reps


Reverse Fly on Incline Bench DID NOT PERFORM.

Position any bench to 30 degree angle.

Place both DB’s on floor underneath top or elevated side of bench. 

Lie down on bench face down, kneeling on bench with both knees.

You may kneel with one leg on bench, one leg on floor for balance, either way.

Reach down and lift both DB’s keeping both arms straight, palms in. Lift both DB’s out to the side until arms are parallel to floor. Lower DB’s back down to starting position.

(2) 3 pound DB’s x 12 reps


Standing Airplane, Field-Goal, Scarecrow, Wings

Airplane (raise arms out to the side, straight, parallel to floor)


Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.




Rotate (rotate HANDS 180 degrees forward, keep elbows up, rotate back up to scarecrow position) 

Rotate (rotate elbows inward, touching) Bring arms/elbows back to scarecrow position.


Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

Bring elbows forward. Lower arms down to your side.

NO WEIGHT x 8 reps (Progress to holding hand weights located in the cabinet 2nd floor workout room)



Incline Dumbbell Curl (on 2nd floor incline bench)

Adjust flat bench to #2. Sit on bench supine position (face up). Hold DB’s with each hand palms in. Let arms extend all the way back, fully extended and straight. Keep head on bench. Lift both DB’s keeping elbows back as far as you can. Squeeze bicep at top of movement. Bring both DB’s back down to the starting position fully extending arms straight.

Try movement with palms up.

(2) 6 pound DB’s x 12 reps


Bicep Cable Curl on Life Fitness Multi Purpose Cable Device DID NOT PERFORM.

Adjust both sides of pulley system to the lowest position. Attach short strap handle to each pulley. Stand in center of device, with both arms straight and directly across from pulley system. Reach down and grab both handles palms up. Keep both elbows back while lifting. Squeeze bicep at top of movement.

7.5 pounds each side x 12 reps.

Standing Body Bar Curl

Stand with feet shoulder width apart. Hold body bar underhand grip shoulder width apart. Keep elbows pointed back and slightly behind torso throughout. DO NOT LET YOUR ELBOWS MOVE FORWARD.

Curl bar all the way up squeezing your bicep at top of movement. Lower and fully extend arms back down to starting position.

Green body bar x 12 reps

Progress with weight using 1 pound wrist weights

WORKOUT #3 (Friday's)



Cable Push Down on Life Fitness Machine Multi Cable Device

Position pulley device all the way up. Make sure weight selection lever at bottom of weight stack is on side you are using.

Use  angled bar attachment.  Start with arms parallel to floor and keep elbows back throughout. Push weight/handle down toward floor until arms are fully extended. Resist weight back until arms are parallel to floor.

15 pounds x 12 reps

Dumbbell Head Crusher on Flat Bench DID NOT PERFORM.

Lie down on flat bench (supine position) face up. Hold DB with both hands directly over your upper chest. Bend arms from elbow to hands lowering DB to directly above forehead. Push back up to starting position extending arms straight.

(1) 8 pound DB x 12 reps


Assisted Dips on Life Fitness Dip Machine

Manual Speed Protocol

Adjust handles to narrow position. Kneel on green pad while holding handles with both hands. Keep elbows back while you descend downward until arms (from shoulder to elbow) are almost parallel to floor. Push back up to starting position. 

80 pounds x 15 reps


Bent Over Dumbbell Kick Back DID NOT PERFORM.

Manual Speed Protocol or regular speed

Bend forward, slightly bend both knees. Keep weight on legs, not lower back. Lift both elbows up by your side until arm from shoulder to elbow is parallel to floor. Push both DB’s back behind your torso and twist both DB’s palms up each rep. Keep elbow up throughout movement. 

(2) 3 pound DB’s x 15 reps



Hyper Extension (Use Hyper Extension Device on second floor) {Low Back}

Adjust pad to third position from bottom. Position your body face down on pads. Quads should be supporting your body, not your abdominals. Support your ankles on pad below if they are comfortable. If not you may leave space between pads and ankles. Cross arms over chest. Lower your body down as far as you can. Raise back up to starting position arching the back slightly at top of movement.

No weight x 12 reps (Progress to holding Dumbbell)

Pointer Dogs on Mat (Low Back) 

Manual Speed Protocol

Position your body on mat face down, straight arms and kneeling. Lift R. arm out in front until parallel to floor while lifting L. leg up and out. Pause. Bring R. elbow and L. knee down and touch underneath your  upper torso. Switch.

No weight x 15 reps each side (Progress to ankle and wrist weights)


Side Pull (Use Hyper Extension Device) Obliques

Adjust pad to third position from bottom. Position your body side position (on right side). Right hip should be supporting your position and in center of pads. Stack both feet near lower pad on device and keep both legs straight throughout. Let you right arm hang straight down over side of device. Keep left arm along side of your body. Lower your body down to the right as far as you can. Let your left arm slide along the left side of your body. Raise yourself back up to the starting position and try to touch your left knee with your left hand. Switch.

No weight x 12 reps each side (Progress to holding Dumbbell)

Standing Dumbbell Side Pull (Obliques)

Manual Speed Protocol

Stand with feet together. Hold DB in with R. hand/arm at your side and keeping arm straight. Lean toward left side of your body and try to touch left knee with left hand. You should feel a stretch a cross your R. oblique. Lean toward right side and try to touch R. Dumbbell hand to R. knee. You should feel a stretch across left oblique. Switch.

1 - 12 pound DB x 15 reps each side


Hip Raises on Mat (Obliques)

Manual Speed Protocol

Position your body side lying on R. side on mat. Support your body with right forearm. Make sure your R. elbow is directly below your R. shoulder. Keep both feet stacked. Place left hand on mat for balance. Lift hips off mat engaging obliques. Lower back down toward mat, not touching. Switch.

15 reps each side.

Hamstring Stretch/Inner Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Flex toe. Pull band with both hands in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds. Feel Hamstring Stretch.

Then pull band/R. leg with right hand down to the right as far as you can without lifting left shoulder. Hold for 30 seconds. Feel inner thigh stretch.  Next pull band/R. leg with left hand down to the left as far as you can without lifting right shoulder. Hold for 30 seconds. Feel outer right thigh, low back and hamstring stretch.

Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, bend right leg 90 degrees, left straight and on the mat. Lift up the right leg and angle it over the left part of your upper body and try to touch the left hand (10 second count). Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

Standing Toe Swipes - step forward with right leg, keep leg straight, point right toe up, bend left leg, reach down with both arms around right leg and try to touch floor, swipe the right foot. 10 reps each leg

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