Here is an excellent strength training program to build maximum strength. You do 5 reps of 5 sets of 5 different exercises. This is a variation of a popular internet strength training program. I like to include exercises that work the following muscles: 1. pulling 2. pushing 3. abs 4. torso rotation and 5. legs.
You rotate between workout A and workout B for a month. Then, you switch to alternating between workout C and workout D for the next month, then back to A and B for a month. That way, you are never doing the same exercises on the following workout. And, you avoid a plateau by changing the workout each month. Keep increasing the weight on each exercise every time you do it and keep the repetitions at 5 each time. If you can do more than 5 reps, increase the weight.
It's important to maintain proper technique. Keep the back straight and the head in line with the back. Lift with the legs, not the back. The rudimentary instructions in paranthesis are only meant to describe what the exercise is, not to describe perfect technique. To learn the proper techniques for these lifts, I suggest you work with a strength and conditioning coach.
These exercises are meant for those who are already in good shape. If you haven't already been doing some strength and conditioning, I suggest that you start with doing one of the other routines on my blog, such as the bodyweight exercises or the machines or dumbbell exercises.
These workouts are designed to build maximum strength. I use dumbbells rather than barbells for these lifts, but you can do it either way. You should have at least a day of rest between workouts.
First Month:
Workout A (alternate with workout B for odd months)
1. Deadlift (while standing, lift weight from floor and lower to floor)
2. Overhead Press (aka military press. While standing, lift weight from shoulders to full extension)
3. Bent Rows (Standing, but bent over, lift weight to chest and lower)
4. Bicycle Crunches (lying on back with hands behind head, touch left elbow to right knee and alternate)
5. Rotational Leg Throws (lying on back with feet straight up, move your legs from side to side)
Workout B (alternate with workout A for odd months):
1. Squat (Stand with weight on shoulders and squat down, like you are sitting down and rise back up)
2. Bench press (lying down, raise weight straight up, then lower to chest)
3. Pull-ups (hang from bar and lift body to bar and lower)
4. Superman (lying on chest with arms in front, lift arms and legs from ground and hold as long as possible)
5. Standing Torso Rotation (hold dumbbell at arm's length in front of you and swing from side to side)
Second Month:
Workout C (alternate with workout D during even months):
1. Deadlift (lift weight from floor to thighs with back straight and head up)
2. Dips (with hands on bars below you, lower body and push body back up)
3. Horizontal pull-ups (lying on back, lift body while keeping it straight, raising chest to bar)
4. Seal (lying on stomach with arms at sides, lift legs, head and arms and hold as long as possible)
5. Lying Torso Rotation (lying on back, hold weight straight up and rotate from side to side)
Workout D (alternate with workout C in even months):
1. Lunges (standing while holding weight with one leg in front of the other, squat down and rise back up)
2. Narrow push-ups (do a push-up with hands in a triangle under you)
3. Lat pull-downs (pull bar down on a pulley system with bar in front of you)
4. One-Arm, One-Leg Planks (lying on toes and elbows, raise one leg and opposite hand and hold)
5. Sitting Torso Twists (while sitting with legs apart, hold a dumbbell at arm's length and swing from side to side)
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