A 4 rotation approach to strength training
An organized approach to strength training can improve workout productivity and results by creating consistency and ensuring well-rounded and thorough workouts. Although routine is not always a good idea, using a standard rotation, based on body areas, focuses each workout.
In an organized program, consistency is established by working broad body areas in a rotation, one day (or one workout) at a time. A complete circuit provides a whole body workout because each segment works opposing muscle groups.
Within each area, the larger muscle group is worked first with 3 sets of two or three individual exercises, followed by three sets of one or two individual activities for the opposing, group.
Back and Biceps
One round of back and biceps might include lat pulls and seated rows for the back followed by bicep curls using a weight bar. When the back and bicep rotation comes around again, mix it up by replacing the lat pulls with pull ups and the seated rows with upright rows. Add variety and balance by working the biceps individually on this round with bicep curls using dumbbells.
Chest and Triceps
Start a rotation of chest exercises with chest presses and chest flies followed by barbell lying tricep extensions (skull crushers) for the triceps. On the next rotation, stay with the presses and flies, but replace the skull crushers with cable tricep extensions which will work the triceps individually.
Squats offer thorough leg workouts and could be done on each rotation. But, lunges and leg presses could replace them from time to time. One leg rotation could couple squats with work on the leg abductor and the leg adductor machines. Another might couple lunges with sets on the leg extension and leg curl machines.
Abs and lower back
It isn’t always necessary to use weights in ab and lower back exercises. Varying individual exercises to include and exclude weights is a good idea. A weight bearing rotation might include crunches on a crunch plate machine, leg raises on a dip machine, and back extensions on a Roman chair (without weight). Alternate on the next round with crunches on an incline bench (without weight), prone ball roll outs with a stability ball, and back extensions on a weight machine.
Over the course of a week, this strength training routine works the whole body, but targets the outcome of each workout…in just enough time to begin again!