How to Strength Train Effectively in a Commercial Gym

Exercise 1 of 8

Barbell Deadlift

Equipment

Barbell

Sets

--

Reps

--

Rest

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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

--

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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

--

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Exercise 8 of 8

EZ-Bar Skull Crusher

Equipment

EZ-Bar

Sets

3

Reps

12

Rest

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