Building the Foundation - Basic Strength Program

A sustainable approach to exercise is a tricky business because when it comes to fitness, we are all searching for the right combination. Everyone seems to have a vague idea about what they need to do to get in shape, and stay in shape, but that doesn't mean they know what to do about it. Working out requires a slow steady pace, not the quick fixes that people want.
So to build the body you want, you need to work in phases. The first phase of any resistance training program should build the foundation of strength, endurance, and the integrity of joints and other structures. What we have provided below is an exercise program that will help you get on the right foot.

This routine is fairly simple and requires that you workout roughly 3 times a week. Remember to always start with a warm-up consisting of roughly 5-10 minutes of cardiovascular activities (treadmill, skipping, etc) followed by some stretching. This is a general program that will give you all around body strength and prepare your for the rigors of the next phase.
 

Sit comfortably making sure your knees are ninety degrees to the floor. Start with the weight at your side above your head (as shown). Raise the weight up without locking your elbows, keeping your abdomen tight. Lower the weight to the starting position.
 

Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend your arms back to the top.
 

To begin the seated row take hold of the handles of your favorite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. These seated rows are a staple in any back workout. Make sure to bring your shoulder blades as far back as you can and keep your back straight.
 

This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree bend in your elbow. With your arms all the way 'down', bring the weight up exhaling on the exertion (upwards) until you have just about locked your elbows out (don't lock them out though). Now slowly lower them to the starting position as shown.

Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion until your hands meet. Reverse the movement on the way back up.

Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back should always be stationary. Once you have lowered the weight under control you can now raise it back to the starting position.
 

This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to your body. Lower the weight slowly back to the starting position.

Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight, lower the weight until there is a ninety degree angle. Then raise the weight with your heels.
 

Sit on the machine with your thighs underneath the pads with your toes on the bottom pad. Lower your heels as low as you can and then raise them as high as you can. Repeat.
 

To begin the deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Now, raise the weight using your legs and back until you are completely erect keeping the weight as close as you can to your body. Keep your head up. The movement is completed when you roll your shoulders back and stick your chest out.
 

Lie on the machine comfortably while hooking your legs underneath the pad. Then raise the weight until comfortable, while holding on to the hand grips (as shown).