ZENIX - STARTING STRENGTH
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
ZenIX on October 15, 2010
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Body Parts:
Thighs, Shoulders, Back, Chest, Lower Back
Description
My Take on the "Starting Strength" workout. Increase all lifts by 5lbs/week
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 45 lbs. | 5 | 60 |
| 45 lbs. | 5 | 60 |
| - | - | 60 |
| 50 lbs. | 3 | 60 |
| 65 lbs. | 2 | 60 |
| 85 lbs. | 5 | 60 |
| 85 lbs. | 5 | 60 |
| 85 lbs. | 5 | 60 |
Shoulders |
Standing Barbell Press | 45 lbs. | 5 | 60 |
| 45 lbs. | 5 | 60 |
| - | - | 60 |
| - | - | 60 |
| 55 lbs. | 2 | 60 |
| 65 lbs. | 5 | 60 |
| 65 lbs. | 5 | 60 |
| 65 lbs. | 5 | 60 |
Back |
Barbell Power Clean | 45 lbs. | 5 | 60 |
| 45 lbs. | 5 | 60 |
| - | - | 60 |
| 55 lbs. | 3 | 60 |
| 65 lbs. | 2 | 60 |
| 80 lbs. | 3 | 60 |
| 80 lbs. | 3 | 60 |
| 80 lbs. | 3 | 60 |
| 80 lbs. | 3 | 60 |
| 80 lbs. | 3 | 60 |
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 45 lbs. | 5 | 60 |
| 45 lbs. | 5 | 60 |
| - | - | 60 |
| 50 lbs. | 3 | 60 |
| 65 lbs. | 2 | 60 |
| 85 lbs. | 5 | 60 |
| 85 lbs. | 5 | 60 |
| 85 lbs. | 5 | 60 |
Chest |
Barbell Bench Press | 45 lbs. | 5 | 60 |
| 45 lbs. | 5 | 60 |
| 65 lbs. | 5 | 60 |
| 90 lbs. | 3 | 60 |
| 120 lbs. | 2 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
Lower Back |
Deadlifts | 50 lbs. | 5 | 60 |
| 50 lbs. | 5 | 60 |
| 80 lbs. | 3 | 60 |
| 110 lbs. | 2 | 60 |
| 135 lbs. | 5 | 60 |