Anyone have a good strength training workout plan they would

What have you been doing for your Strength Training previously? It's easier to share a revision and mix-up with a layout of what you've currently been doing that has you bored. Also, how long have you been doing the same routine? What are your goals?

bump

Agree with Egger. Need some more info before we throw workouts at ya.

I'd find one (or two maybe) exercise for every major muscle group and do that, (either in body part splits or full body 3x a week if you want).

I'll PM you with some suggestions as that's easier than flooding the thread. Cheers!

http://www.youtube.com/watch?v=ack2rdbiHEE

What have you been doing for your Strength Training previously? It's easier to share a revision and mix-up with a layout of what you've currently been doing that has you bored. Also, how long have you been doing the same routine? What are your goals?

I have scheduled myself two days a week for weight training---on those days I usually do 3 sets, 12-15 reps of whatever I can think of....sad routine i know :0(

Hey there,

Sounds to me like all you've got in your "plan" is Two days a week, 3 sets of 12-15 reps. Am I right?

Ok, that's step one. You know how much you're going to be training so we can work with that. I would recommend a Full Body Routine that covers all the basics. This can easily be done in 6-8 exercises, paired for efficiency and intensity.

So long as you have a couple days in between your sessions for rest and recovery as that is where you get stronger. (That means, don't be doing other high intensity workouts on your supposed "rest" days or you'll hinder any real progress).

The next part is in choosing your resistance. You've already said you're doing 3 sets of 12-15.

So just to clarify what that means (as many don't fully understand the concept) is that 12-15 is the MAXIMUM number you can do. In other words, you should be able to do 12....and if you push...you can do another 3 to make 15....but if you try for one more....it's not going to happen. That's what working to failure is. If you're just choosing random weights and counting out a number (as many do), you're not working your muscles at all to achieve any kind of progress. IN that respect...choose a weight which will become challengeing at 8-10...and see how many more you can push out...making 15 as your ultimate goal. Once you reach that...then slightly move up your weights.

So, for a routine, it's best to have something you do consisitantly for about 4-6 weeks as that way you can measure your progress throughout, then you change it up to something completely different.

A generic foundation program that works the entire body would be:

A1) Front Squats 3x 12-15
A2) Glute Bridges 3x 15

B1) Incline Dumbbell Press 3x 12-15
B2) Single Arm Dumbell Row 3x 12-15

C3) Single Leg Lunge 3x 12-15
C4) Straight Bar Deadlift 3x 12-15

D1) Shoulder Press 3x 12-15
D2) Barbell Bicep Curls 3x 12-15

The exercises are paired meaning you can go from one to the other (A1-A2) without a break allowing you to workout more efficiently.....as opposed to doing a set....then standing around for 5 minutes before doing another set. You should be able to do the entire workout in 20-30 mins easy.

For foundation purposes, The "D" Set is optional, as the shoulders and arms are used in the Chest and Back exercises in "B", but that's up to you if you want to add that in.

Hope that gives you something to start with. Keep track of what you're doing and try to do a bit more with each workout. You'll see a constant measured improvement with each session for sure!

Cheers!