Winter Strength Gain Workout

This may seem like a very simplistic workout, but sometimes it is easy to forget the main simple principles of strength training. This is not a full length feature, but before we start blasting out the reps it's probably best to quickly remind ourselves of a few things:

- Do not start a strength training program if you have not built up your muscular endurance first.
- Although you can lift the weight with power (a faster tempo than muscle gaining exercises), it should still be in a technical manner.
- Put foam on the bar when doing extra heavy lifts like squats so you don't directly hurt your joints.
- Lift heavy with low reps, plenty of sets and plenty of rest between sets  (over 3 minutes in this case).
- For this particular routine alternate between week 1 and week 2 for a total of six weeks.

DAY 1 (WEEK 1) - CHEST AND BACK

Benchpress: Light (warmup): 15 reps (30secs rest)  Heavy: 4x 4 (resting for 3-4 minutes between sets)
Incline Benchpress: 4x 4 (3-4 minutes rest between sets)
Pullovers (dumbell or EZ bar): 2x 4  (3 minutes rest between set)
Normal Grip Bent Over Rows: Light: 15 reps (30secs rest)  Heavy: 4x 4 (resting for 3-4 mins rest)
Deadlifts: Light: 15 reps (30secs rest)  Heavy: 4x 4 (3-4 minutes rest between sets)

Static stretches for chest and back

DAY 2 (WEEK 1) - LEGS AND ABS

Squats with barbell: Light: 15 reps (30 secs rest)  Heavy: 2x 4 - 1x 2 - 2x 4  (3-4 mins rest)
Standing Calf Raise or Calf Raise on Leg press machine: Light: 20 reps  Heavy: 4x 5 (3-4 mins rest)
Step-ups (onto bench or raised platform): 2x 4 (3 minutes rest between set)
Hanging or Roman-Chair leg raises: 3x 10 (1 min rests) or weighted: 3x 5  (3 min rests)
Gym ball crunch: 3x 10 (1 min rests) or ab crunch machine: 3 x 5 (3 min rests)

Static stretches for legs and abs

DAY 3 (WEEK 1) - SHOULDERS AND ARMS

Overhead Press: Light: 15 reps (30 secs rest)  Heavy: 4x 4 (3-4 mins rest)
Barbell Shrugs (gripping bar in front of you): Light: 20 reps (30 secs rest)  Heavy: 2x 4 - 1x 2 - 2x 4 (3-4 min rests)
Lat Raises: 2x 5  (3 min rests)
Widegrip Barbell Curls: Light: 15 reps (30secs rest)  Heavy: 4x 4  (3 min rests)
Tricep Pushdowns: Light: 15 reps (30 secs rest) Heavy: 4x 4 (3 min rests)
Barbell Wrist Curls: 2x 5  (3 min rest)

Static stretches for shoulders and arms

DAY 1 (WEEK 2) - CHEST AND BACK

Decline Benchpress: Light (warmup): 15 reps (30secs rest)  Heavy: 4x 4 (resting for 3-4 minutes between sets)
Dumbell Flye: 4x 4 (3-4 minutes rest between sets)
Pullovers (dumbell or EZ bar): 2x 4  (3 minutes rest between set)
Reverse Grip Bent Over Rows: Light: 15 reps (30secs rest)  Heavy: 4x 4 (resting for 3-4 mins rest)
Deadlifts: Light: 15 reps (30secs rest)  Heavy: 4x 4 (3-4 minutes rest between sets)

Static stretches for chest and back

DAY 2 (WEEK 2) - LEGS AND ABS

Squats with barbell: Light: 15 reps (30 secs rest)  Heavy: 2x 4 - 1x 2 - 2x 4  (3-4 mins rest)
Standing Calf Raise or Calf Raise on Leg press machine: Light: 20 reps  Heavy: 4x 5 (3-4 mins rest)
Step-ups (onto bench or raised platform): 2x 4 (3 minutes rest between set)
Incline Oblique Crunches (each side) : 3x 10 (1 min rests)
Incline Crunch: 3x 10 (1 min rests) it is optional to add a weight plate

Static stretches for legs and abs

DAY 3 (WEEK 2) - SHOULDERS AND ARMS

Front Raises: Light: 12 reps (30 secs rest)  Heavy: 4x 5 (3-4 mins rest)
Barbell Shrugs (gripping bar behind you): Light: 20 reps (30 secs rest)  Heavy: 2x 4 - 1x 2 - 2x 4 (3-4 min rests)
Lat Raises: 2x 5  (3 min rests)
Closegrip Barbell Curls (or EZ bar if you find this too difficult): Light: 15 reps (30secs rest)  Heavy: 4x 4  (3 min rests)
Closegrip Benchpress: Light: 15 reps (30 secs rest) Heavy: 4x 4 (3 min rests)
Plate pinch: 2x 60secs (1.5 min rest)  - hold two weight plates together by your side using only your fingers, this will increase your grip strength. If you do this with both arms obviously you will need four weight plates overall. Performing the exercise this was may help you keep more balanced with a better posture.

Static stretches for shoulders and arms