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Beginning Workout
Home Workout
Basic Stretches
Gym Contests
Exercise Myths
Detailed Workout Routines
Weekly Fitness Body Workout

Online Training

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Printable Items:

Print Strength Chart
with Adobe

Print Cardio Strength Mix Chart
with Adobe


This chart is specially designed to build strength and work on endurance to then be able to work together for a better workout. 


The top number, that is underlined, is your 1 rep max.

The upper column is the reps to use for upper body exercises.

The lower column is the reps to use for lower body exercises.

Print and post our exercise charts in your gyms for anyone to use.

Click here for the printable form of Strength chart

Let us know how many tiers/rows, of the strength chart, that you have worked up too and how it has helped your workouts? Click Here.

Some people wrote:

Thanks to your workout chart I started at 160 max upper and I'm presently working on the 270
routine, and all I can say is thanks a million for simplifying this routine for me, and anyone
dedicated to strength building.
I have been using this chart for 2 months and have improved my bench press from 205 to 400
and my curls from 100 to 170. This chart really does work.
This workout chart really works. You can use for upper body or lower body
  exercises. I have improved my leg press by 50 pounds. Thanks for the outline
  to improve strength. I will show this chart to my friends or give them a copy

Here is another great exercising workout chart from your fitness authority. 

This chart is a few less sets than the strength chart but the last set is all negatives. 

**Remember to always have a spotter for negatives and have fun working the muscles.

Click here for the printable form of Cardio Strength Mix chart


Health and Fitness Code:

Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!