For my third Strength Training routine I am sticking to what I know works from my previous routines and I am adding an exercise for the calves.

1. Lever Chest Press	2. Cable Seated Row
3. Lever Shoulder Press	4. Cable Underhand Pulldown
5. Cable Pushdown	6. Cable Curl
7. Lever Seated Leg Press	8. Lever Lying Leg Curl
9. Lever Seated Calf Press

Pictures from the exercise database at ExRx.net.

The Assisted Pullup was the one exercise where I struggled the most to improve so I am replacing it with the pulldown for now to give my ego a little break.

Increasing my weights on the cable pulleys became a lot easier when I discovered the add-on 2.3 kg (5 lb) blocks you can attach to the pulleys for a smaller increment. For this reason I am going to give the Cable Curl and Pushdown another chance.

The Leg Press, which I mistakenly labeled as a squat last time, stays for now. I want to eventually move on to squats but I want to make sure my technique is in order before I go down that road. The Leg Press is still a great exercise.

As I increased the weights on the Leg Curl it became very difficult for me to keep my butt from lifting off the seat so I am going to try the Lying Leg Curl next to see if that works out better for me.

The Seated Calf Press machine at Sats Jakobsberg is slightly different than what is illustrated in the image, but the motion is essentially the same.

I continue as before with a mix of Group Training classes, four times per week, but I’ll switch them around a bit to maybe help alleviate some of the problems I experienced with lower-back fatigue. My priority is to avoid having a Body Pump or Power Step class the day after my Strength Training session.