How To Set Up A basic Strength Training Workout Routine
When setting out to develope the foundation for a really good strength training workout routine you must first prioritze your goals and then write them out in a organized fashion. I have found the best way to do this is to work on one weak area at a time.
For example: Lets say your goal is to bring up your bench press, I would focus the majority of your attention on increasing your upper body mass and essential benching primary muscle groups. During this time it is a good idea to lay off the heavy lower body training to ensure your nervous system will not be too fried for your upper body days.
You can structure your Strength Training workout routine like this:
Day 1 – Max effort bench press
work up to a 3 rep maximum for a minimum of 5 sets, lets say your max bench is 225, you would do 95×5, 135×5, 185×5, then 205 for 5 sets of 3. keep track of your workouts each week and aim for small 5lb improvements.
Next up would be your accessory bench pressing muscles in a bodybuilding type fashion, for example:
1) Dumbbell Bench press 4 sets of 8
2) Chins or Pull ups 4 sets of 8
3) Dips 5 sets of 10
4) Barbell curls
This would conclude your Day on, remember the goal is to be fresh at the end and don’t kill yourself…
Day 2 – High rep Bench day
I would do this day 2 days after the previous and the goal of this workout is total reps to add muscle size. So keep a journal and write down each exercise and total reps.
A sample Strength training workout routine:
1) 135lb bench press 3 sets as many reps as possible(or if you dare 185 or 225)
2) Pullups 3 sets as many reps as possible
3) Dips 3 sets as many reps as possible
4) shoulder work – do a variation of front side and rear delt raises
5) Abs
This would work for the average trainee for at least 6-8 weeks if you listen to your body and don’t over do it. I would alternate light squats and dead on your in between days and keep it simple lie a 5×5 rep scheme while avoiding really heavy weights until your bench is were you want it to be.
I hope this helps you out in designing your strength training workout routine, if you enjoyed this article feel fee to hit the like button above 
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