Best Strength Blog Cycle 5 Week 1 - Fitness Rangers

Best Strength Blog Cycle 5 Week 1

Best Strength Blog Cycle 5 Week 1
May 12, 2017 fitnessrangers
Bobby Best Profile
Day 1
Box Squat
Warm Up 2×5(60%,65%) 5 (75%) 5 (80%) 5 (85%)
Lunges 3×8 each
Rows 3×10
Day 2
Single arm overhead press
Warm Up 2×5(60%,65%) 5 (75%) 5 (80%) 5 (85%)
Leg curls 3×8
Kb swing 3×10
Day 3
Single arm Deadlift
Warm Up 2×5(60%,65%) 5 (75%) 5 (80%) 5 (85%)
Push up 3×8
Pull down 3×10


Get In The Best Strength of your Life!

Are you looking to break into strength training for day-to-day use? Look no further! The Best Strength Blog is here.

We follow a series of 3 workouts a week for a month to increase your maximum strength abilities. This will help your day-to-day quality of life and overall fitness.

The percentages after each of the first lifts for each day are the percent of your one rep max that you should do for each set. For example, after warming up for 2 sets of 5, your next set should be 75% of your max, the next 80% and the last 85%. So if you had a max of 100lb, you would do a set of 75lb, then 80lb and then 85lb.

If you do not know your max then you should pick a weight that challenges you at a -9 on a difficulty scale of 1-10. You should keep track of these numbers so you can monitor your progress.

The following exercises (on the left-hand side) are an accessory to the main lift to give you a full body routine. Remember, you want to pick a weight that makes you decently tired after each set (somewhere between a 6-9 on a scale of 1-10 difficulty).

You can superset these exercises for a more aerobic workout or just take full rests so you can go heavier and focus on strength. It’s up to you, this is your workout. Make sure to use the correct form as seen in the video so you do not hurt yourself. Be safe, have fun and be strong!

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