Old School Strength Series (Day 2)


Intermediate Level of Difficulty (60+ minute workout)

This is an old school strength workout like your daddy used to do! This workout is designed to increase strength, build lean muscle mass and improve overall conditioning.

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WORKOUT SERIES

This workout is part of a "multi-day" training program. You can divide up the days to fit your schedule, however; we recommend that you take a full day of rest to let your body recover between workouts. For example: If you are doing a 3 day workout program, you may choose to workout (Monday - Day 1), (Wednesday - Day 2), (Friday - Day 3).

Day 1 Day 2 Day 3

Warmup

Perform each exercise in this warmup twice before continuing with your workout.

Picture of a female doing Band Pull Aparts Exercise

Band Pull Aparts

The band pull apart is an excellent warm-up exercise that targets the rear deltoids and upper back. This exercise is suitable for all ages and all fitness levels.

Do 15 reps - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Standing Wall Angels Exercise

Standing Wall Angels

This is an upper body mobility exercise that helps to stretch open the chest and shoulders and increase the range of motion in the shoulder joint.

Do 15 reps - Do this twice before moving on.
LEARN EXERCISE

Exercise

Perform the following exercise a total of 5 times before moving on to the first circuit.

Picture of a male doing Seated Dumbbell Shoulder Press Exercise

Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a beginner upper body exercise. This exercise is a great way to increase lean muscle mass and build overall strength in the shoulders.

Do 10 reps then rest for 2 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another. Do the entire circuit 3 times.

Picture of a male doing Dumbbell Skull Crushers Exercise

Dumbbell Skull Crushers

The dumbbell skull crusher is an upper body strength exercise that targets the triceps. This exercise is suitable for all fitness levels.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Pull-ups Exercise

Pull-ups

The straight arm pull-up is a challenging upper body exercise that targets the traps, back, shoulders and arms.

Do 5 reps then rest for 30 seconds
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another. Do the entire circuit 3 times.

Picture of a female doing Weighted Sit-Ups Exercise

Weighted Sit-Ups

The weighted sit-up is a core strength exercise that targets the abs, obliques and lower back.

Do 15 reps
LEARN EXERCISE
Picture of a male doing The Plank Exercise

The Plank

This is a core exercise that targets the entire mid-section.

Do this for 1 minute
LEARN EXERCISE