How to Strength Train Effectively in a Commercial Gym

Exercise 1 of 8

Barbell Overhead Press

Equipment

Barbell

Sets

--

Reps

--

Rest

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Load up a bar with 75% of your 1RM. Perform 1 set of max reps, rest 20 seconds, then do another max set; repeat for another cycle. Aim to add 5 to 10 pounds to the bar each week.

Exercise 2 of 8

Machine Lateral Raise

Equipment

Sets

3

Reps

15 per side

Rest

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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

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Play How to

Exercise 5 of 8

Seated Dumbbell Curl and Press

Equipment

Dumbbells

Sets

3

Reps

10

Rest

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Exercise 6 of 8

Maxed Out V-Bar Pushdown

Equipment

Sets

3

Reps

20

Rest

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Exercise 7 of 8

One-Arm Preacher Curl

Equipment

Dumbbells, Preacher Bench

Sets

3

Reps

10

Rest

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Play How to

Exercise 8 of 8

Decline Dumbbell Skull Crusher

Equipment

Sets

3

Reps

12

Rest

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