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How to Strength Train Effectively in a Commercial Gym

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  • 60 Minutes

  • 8

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Barbell Deadlift

Equipment
Barbell
Sets
--
Reps
--
Rest
--
Weeks 5 and 8: Work up to a heavy set of 5. Week 6: Work up to a heavy set of 3. Week 7: Work up to a heavy single rep.
Exercise 2 of 8

Machine Lateral Raise

Equipment
Sets
3
Reps
15 per side
Rest
--
Exercise 3 of 8

Barbell Front Raise

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Exercise 4 of 8

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
20
Rest
--
Exercise 5 of 8

Seated Dumbbell Curl and Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 6 of 8

Maxed Out V-Bar Pushdown

Equipment
Sets
3
Reps
20
Rest
--
Exercise 7 of 8

One-Arm Preacher Curl

Equipment
Dumbbells, Preacher Bench
Sets
3
Reps
10
Rest
--
Exercise 8 of 8

EZ-Bar Skull Crusher

Equipment
EZ-Bar
Sets
3
Reps
12
Rest
--
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