Strength workouts

Looking to add lean muscle and strength? This page contains free strength workouts that can be can be performed comfortably in your house or anywhere you may be. I used to work in outside sales, and I spent a lot of time in hotel rooms. These are strength workouts I developed on the road to increase and maintain both my muscular strength and muscular endurance.

Ab Workouts
Arm Workouts
Back Workouts
Chest Workouts
Leg Workouts
Shoulder Workouts

Ab Workouts

Ab Workout 1

Abdominal Crunch
Sets = 3 or 4
Reps = 10-20 or until failure
Leg Lifts
Sets = 3 or 4
Reps = 10-20 or until failure
Reverse Crunch
Sets = 3 or 4
Reps = 10-20 or until failure
Leg Flutters
Sets = 3 or 4
Reps = 10-20 or until failure
Marvins
Sets = 3 or 4
Reps = 10-20 or until failure
Ab Workout 2
Marvins
Sets = 3 or 4
Reps = 10-20 or until failure
Side Crunch (both sides)
Sets = 3 or 4
Reps = 10-20 or until failure
Torso Twist
Sets = 3 or 4
Reps = 10-20 or until failure
Reverse Crunch
Sets = 3 or 4
Reps = 10-20 or until failure
Rotation Crunch
Sets = 3 or 4
Reps = 10-20 or until failure
Time Saving, Killer Ab Workout
The goal of this strength workout is to do it straight through without rest (or minimal rest) between exercises.
25 Crunches
25 Reverse Crunches
25 Leg Lifts
25 Marvins
25 Side Crunches (left side)
25 Side Crunches (right side)
25 Torso Twists
25 Bicycle
25 Leg Flutters
25 Vertical Leg Crunch

Arm Workouts

Tricep Workout (resistance band needed)

Bench Dips
Sets = 3 or 4
Reps = 10-20 or until failure
Tricep Extension
Sets = 3 or 4
Reps 10-20 or until failure
Overhead Tricep Extension
Sets = 3 or 4
Reps 10-20 or until failure
Incline Tricep Extension (with band)
Sets = 3 or 4
Reps 10-20 or until failure
Bicep Workout (resistance band needed)
Bicep Curl
Sets = 3 or 4
Reps = 10-20 or until failure
Outer Bicep Curl
Sets 3 or 4
Reps 10-20 or until failure
Reverse Bicep Curl
Sets = 3 or 4
Reps 10-20 or until failure
Bicep/Tricep Super Set Workout (resistance band needed)

Super Set – Bicep Curl & Tricep Extension
Sets = 3 or 4
Reps 10-20 or until failure
Super Set – Outer Bicep Curl & Overhead Tricep Extension
Sets = 3 or 4
Reps 10-20 or until failure
Super Set – Reverse Bicep Curl & Incline Tricep Extension
Sets = 3 or 4
Reps 10-20 or until failure

 Back Workouts

Back Workout 1

Leg and Arm Extensions
Sets = 3 or 4
Reps = 8-10 or until failure
*add wrist weights for more resistance
Back Lift
Sets = 3 or 4
Reps = 8- 10 or until failure
*add wrist weights for more resistance
Back Lift with Extended Arms
Sets = 3 or 4
Reps = 8-10 or until failure
*add wrist weights for more resistance
Seated Butterfly
Sets = 3 or 4
Reps = 8-10 or until failure
*add wrist weights for more resistance
Back Workout 2 (resistance band needed)
Lat Pull Downs (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Lat Rows (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Seated Row (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Rear Deltoid Row (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Low Back Extension
Sets = 3 or 4
Reps = 10-20 or until failure

Chest Workouts

Chest Workout 1

Basic Push Up
Sets = 3 or 4
Reps= 8-10 or until failure
Incline Push Up
Sets = 3 or 4
Reps = 8-10 or until failure
Close Grip Push Ups
Sets = 3 or 4
Reps = 8-10 or until failure
Bench Dip
Sets = 3or 4
Reps = 8-10 or until failure
Chest Workout 2 (more advanced strength workout)
Push Up Clap
Sets = 3 or 4
Reps = 8-10 or until failure
Decline Push Up
Sets = 3 or 4
Reps = 8-10 or until failure
Hindu Push Up
Sets = 3 or 4
Reps = 8-10 or until failure
Close Grip Push Up
Sets = 3 or 4
Reps = 8-10 or until failure

Leg Workouts

Leg Workout 1

Squats
Sets = 3 or 4
Reps = 10-20 or until failure
Lunges
Sets = 3 or 4
Reps = 10-20 or until failure
Calf Raises
Sets = 3 or 4
Reps = 10-20 or until failure
Outer Leg Lifts
Sets = 3 or 4
Reps = 10-20 or until failure
*add ankle weights for more resistance
Inner Leg Lifts
Sets = 3 or 4
Reps = 10-20 or until failure
*add ankle weights for more resistance
Leg Workout 2 (resistance band needed)
Squats (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Knee Curl
Sets = 3 or 4
Reps = 10-20 or until failure
Calf Raises (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Outer Thigh Stretch (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Inner Thigh Stretch (with band)
Sets = 3 or 4
Reps = 10-20 or until failure
Leg Workout 3
Note: This strength workout involves super sets, which means you are to do 2 or more exercises back to back (without rest). This is a more advanced workout, so please use caution if you are new to this.
Super Set – Squats & Knee Curls
Sets = 3 or 4
Reps = 10-20 or until failure of each exercise
*add ankle weights for more resistance
Super Set – Outer Leg Lifts & Inner Leg Lifts
Sets = 3 or 4
Reps = 10-20 or until failure of each exercise
*add ankle weights for more resistance
Super Set – Wide Leg Squats & Calf Raises
Sets = 3 or 4
Reps = 10-20 or until failure of each exercise
3 Minute Quad Burn Strength Workout

Start at 5 repetitions and do 5 squats then 5 jumpers
Add 1 repetition and repeat. So next would be 6 squats and 6 jumpers, then 7 squats and 7 jumpers, and so on
Do this for 3 minutes and try and get up to 15 repetitions completed in that time frame

Shoulder Workouts

Shoulder Workout 1 (resistance band needed)

Military Press
Sets = 3 or 4
Reps = 10-20 or until failure
Lateral Deltoid Raise
Sets = 3 or 4
Reps = 10-20 or until failure
Front Deltoid Raise
Sets = 3 or 4
Reps = 10-20 or until failure
Upright Row
Sets = 3 or 4
Reps = 10-20 or until failure
Shoulder Shrugs
Sets = 3 or 4
Reps = 10-20 or until failure
Shoulder Workout 2 (resistance band needed)
Note: This strength workout involves super sets, which means you are to do 2 or more exercises back to back (without rest). This is a more advanced strength workout, so please use caution if you are new to this.
Super Set – Military Press & Upright Row
Sets = 3 or 4
Reps = 10-20 or until failure of each exercise
Super Set – Lateral Deltoid Raise & Front Deltoid Raise
Sets = 3 or 4
Reps = 10-20 or until failure of each exercise
Super Set – Shoulder Shrugs & Boxing
Sets = 3 or 4
Reps = 10-20 or until failure of each exercise