My strength exercise routines

I began strength exercise training in early 2025 after realising I was gradually losing body strength. I worked with a personal trainer to set up the routines below, and to learn how to properly use the equipment.

My goal for each is to reach 5 sets comfortably, before increasing the weight and beginning again at 2 sets.

Rotation 1

Exercise	Weight (kg)	Sets	Reps
Weighted chest press12	15	4	20
Weighted shoulder press3	22.5	4	20
Weighted row4	50	2	20
Weighted tricep5	50	3	20
Weighted 45% leg press6	60	5	20
Weighted bicep curl7	15	3	20
Weighted abdominals8	5	129	60

Rotation 2

Exercise	Weight (kg)	Sets	Reps
Free weight chest press10	8	4	20
Free weight shoulder press11	6	4	20
Weighted lat pull down12	42.5	3	20
Weighted hack squat13	15	3	20
Seated bicep curl14	6	4	20
Weighted cable tricep15 overhead extension	12.5	3	20
Floor crunches16	Bodyweight	4	200
Floor reverse leg lifts17	Bodyweight	4	40

Rotation 3

Exercise	Weight (kg)	Sets	Reps
Weighted back around the world18	40	5	4019
Chest press20	35	4	20
Weighted squat machine21	10	2	20
Standing hammer curl22	5	5	20
Bent over double kick back23	8	2	20
Reverse crunches	Bodyweight	4	50

Footnotes

1. Weighted means machine assisted exercise. ↩

2. 2025-07-04, 10kg → 15kg ↩

3. 2025-04-04, 5kg -→ 10kg; 2025-07-04, 10kg → 15kg; 2025-09-19, 15kg → 20kg; 2026-01-12, 20kg → 22.5 kg ↩

4. 2025-05-16, 20kg → 30kg; 2025-08-29, 30kg → 40kg; 2026-02-06, 40kg → 50kg ↩

5. 2025-05-16, 20kg → 30kg; 2026-01-12, 30kg → 40kg; 2026-02-06, 40kg → 50kg ↩

6. 2025-04-25, 0kg → 10kg; 2025-05-16, 10kg → 20kg; 2025-06-06, 20kg → 30kg; 2025-08-29, 30kg → 40kg; 2025-11-21 40kg → 50kg; , 2026-02-06, 50kg → 60kg ↩

7. 2025-04-18, 5kg → 10kg; 2026-02-06, 10kg → 15kg ↩

8. 2025-07-04, 0kg → 3.75kg; 2025-10-31, 3.75kg → 5kg ↩

9. On this exercise a forward facing set, a left-angled set and a right-angled set. The goal is 5 full sets of three. I find it so difficult and progress so slow that it’s easier to count out of 15. ↩

10. 2025-05-24, 5kg → 6kg; 2025-10-10, 6kg → 7kg; 2025-11-07, 7kg → 8kg ↩

11. 2025-05-24, 4kg → 5kg; 2025-12-19, 5kg → 6kg ↩

12. 2025-05-24, 27.5kg → 35kg; 2025-11-28, 35kg → 42.5kg ↩

13. 2025-05-24, 0kg → 10kg; 2025-11-28, 10kg → 15kg ↩

14. 2025-05-24, 4kg → 5kg; 2025-11-28, 5kg → 6kg ↩

15. 2025-05-24, 7.5kg → 10kg; 2025-11-28, 10kg → 12.5kg ↩

16. 2025-10-10, 100 reps → 150 reps; 2026-01-16, 150 reps → 200 reps ↩

17. 2025-10-10, 25 reps → 30 reps; 2026-01-16, 30 reps → 40 reps ↩

18. 2025-06-27, 30kg → 35kg; 2025-12-05, 35kg → 40kg ↩

19. 4 sequential exercises of 10 reps each. ↩

20. 2025-09-12, 25kg → 30kg; 2026-01-02, 30kg → 35kg ↩

21. 2025-09-12, 0kg → 5kg; 2026-04-02, 5kg → 7.5kg; 2026-05-29, 7.5kg → 10kg ↩

22. 2025-08-22, 4kg → 5kg; 2025-10-24, 5kg → 6kg ↩

23. 2025-06-27, 4kg → 5kg; 2025-08-01, 5kg → 6kg; 2025-11-14, 6kg → 7kg; 2026-05-29, 7kg → 8kg ↩