669 - Strength Workout Program

This program requires a large intake of food calories. Shoot for lots of natural protein such as chicken, beans, lean beef, fish, nuts and good fats ( almonds, fish…) and quality carbs ( oatmeal ( not instant that’s got to much sugar), potatoes, veggies, whole wheat pastas and breads). For the exercises below perform 3-5 sets and for each set no more than 5-7 reps. Warm up: 5-10 minutes of light cardio, should maintain a pace that allows for an easy conversation to take place without loosing breathe. Stretches for 5 minutes and before the first set perform 2 sets of light weight for 12 reps to allow the blood to flow to the designated muscle. Day 1: Flat bench press with barbell Wide grip chin ups or narrow your choice Shoulder press using dumbbells Upright dips Barbell curls Seated rows 1 arm dumbbell rows Day 2: Rest Day 3: Squats Lunges with dumbbells…walk across the gym floor and back Dumbbell bench press on ball, maintain the abs by squeezing Lateral raises on ball Crunches Day 4: off Day 5 : repeat This program will help boost weight and strength, predominately in the shoulders, back and core.