A good full-body workout focusing on building strength includes five sets of squats, bench presses and barbell rows, followed by three sets of upright rows, skullcrushers, dumbbell curls, leg curls and abdominal rollouts with a wheel. Trainees perform five repetitions of compound movements, and 10 to 15 of supportive movements.
Workouts for building strength depend on an individual's goals but generally should include at least one to two compound movements using a barbell, such as deadlifts, squats, chest presses and shoulder presses. Compound movements emphasize increasing strength by working more than one muscle group at a time, and barbells allow trainees to use more weight than with dumbbells or bodyweight alone. Supportive or isolation exercises, such as bicep curls and tricep dips, should follow bigger compound exercises in a training workout.
Increasing the weight for various exercises occurs progressively as strength develops. Trainees should plan to use the same weight for each set until the weight feels manageable. The challenge of heavier weight drives gains in strength. However, increases should be gradually applied in increments of 5 to 10 pounds. It's important to rest between sets; generally two minutes is adequate between compound movements with heavier weights, while 60 to 90 seconds is appropriate for all other exercises.