How to Strength Train Effectively in a Commercial Gym

Exercise 1 of 6

Barbell Deadlift

Equipment

Barbell

Sets

5

Reps

2, 2, 2, 2, Max Reps

Rest

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Use 80% of your 1RM. Each week, add 5 to 10 pounds

Exercise 2 of 6

4″ Block Deadlift with Snatch Grip

Equipment

Sets

3

Reps

8

Rest

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Exercise 3 of 6

Farmer’s Walk

Equipment

Sets

3

Reps

100 Feet

Rest

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How to

Exercise 4 of 6

Lying Hamstring Curl

Equipment

Sets

3

Reps

12

Rest

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Exercise 5 of 6

Hanging Leg Raise

Equipment

Pullup Bar

Sets

3

Reps

12

Rest

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Exercise 6 of 6

Prowler Sled Push

Equipment

Sets

5

Reps

50 feet

Rest

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How to