Unleash Your Strength at OXOFIT PREMIUM FITNESS

 

At OXOFIT PREMIUM FITNESS, we take pride in our state-of-the-art Strength Training Section, equipped with the finest machines and equipment to help you achieve your fitness goals. Strength
training offers a myriad of benefits, including increased muscle mass, improved bone density, enhanced metabolic rate, and better overall health. Our facility is designed to cater to both men and
women, encouraging everyone to reap the rewards of strength training.

Zumba

Our Strength Training Equipment 🤼

👉 PEC FLY / REAR DELT M8F-002A MAGNUM
👉 MULTI PRESS XLY 03 MAGNUM
👉 ASSISTED CHIN/DIP M8F-008 MAGNUM
👉 PRONE LEG CURL M8F-013A MAGNUM
👉 LEG EXTENSION /LEG CURL XLY1314
👉 SMITH WITH POWER RACK
👉 LAT PULL DOWN
👉 SEATED ROWING
👉 CABLE CROSS OVER
👉POWER RACK WITH DEADLIFT PLATFORM PREMIUM
👉BUMPER PLATES PRO ULTIMATE

👉 LEG PRESS
👉 FLAT BENCH PRESS
👉 INCLINE BENCH PRESS PRO ULTIMATE
👉 FLAT BENCH
👉 HYPER EXTENSION PRO ULTIMATE
👉 SEATED CALF PRO ULTIMATE
👉 UTILITY BENCH
👉 MULTI ADJUSTABLE BENCH
👉 INCLINE CHEST PRESS PRO (B)
👉 DUMBBELL RACK
👉 WRIST CURL PRO ULTIMATE

👉 PLATE TREE PRO ULTIMATE
👉 ROUND DUMBBELLS
👉 ROD 7 FEET HEAVY LIFTING BAR
👉 8 FT ROD PRO ULTIMATE
👉 ROD 4 FEET OLYMPIC
👉 4FT EZ OLYMPIC ROD A
👉 ROD STAND PRO ULTIMATE
👉 SHOULDER PRESS PRO
👉 INCLINE BAR
👉 SUPER SQUAT
👉 PLATES PRO ULTIMATE

Benefits of Strength Training

Physical Benefits

• Increased Muscle Mass: Helps in building lean muscle which improves physical appearance and strength.
• Enhanced Bone Density: Reduces the risk of osteoporosis by strengthening bones…

Health Benefits

• Better Cardiovascular Health: Reduces the risk of heart disease by improving heart function.
• Enhanced Mental Health: Reduces symptoms of anxiety and depression through the release of endorphins…

Functional Benefits

• Increased Strength: Improves overall strength, making daily activities easier.
• Better Posture: Strengthening the core and back muscles helps in maintaining proper posture…

Sample Strength Training Plan

Week 1-4: Foundation Phase

Chest and Triceps

☸ Flat Bench Press: 4 sets of 8-12 reps
Benefits: Builds chest, shoulder, and  triceps strength.
☸ Incline Bench Press: 3 sets of 8-12 reps
Benefits: Targets the upper chest and shoulders.
☸ Pec Fly / Rear Delt: 3 sets of 12-15 reps
Benefits: Isolates the chest and rear deltoids.
☸ Cable Cross Over: 3 sets of 12-15 reps
Benefits: Engages the chest from different angles.
☸ Tricep Dips (Assisted Chin/Dip Machine): 3 sets of 10-12 reps
Benefits: Strengthens triceps, chest, and shoulders.

Back and Biceps

☸ Lat Pull Down: 4 sets of 8-12 reps
Benefits: Develops the latissimus dorsi for a stronger back.
☸ Seated Rowing: 3 sets of 10-12 reps
Benefits: Targets the entire back, including the middle and lower back.
☸ Deadlift (Power Rack with Deadlift Platform): 4 sets of 6-10 reps
Benefits: Builds overall body strength, focusing on the lower back and legs.
☸ Bicep Curls (Dumbbells): 3 sets of 12-15 reps
Benefits: Isolates and strengthens the biceps.
☸ Cable Rows: 3 sets of 12-15 reps
Benefits: Enhances back thickness and definition. Lat Pull Down: 4 sets of 8-12 reps
Benefits: Develops the latissimus dorsi for a stronger back.
☸ Seated Rowing: 3 sets of 10-12 reps
Benefits: Targets the entire back, including the middle and lower back.
☸ Deadlift (Power Rack with Deadlift Platform): 4 sets of 6-10 reps
Benefits: Builds overall body strength, focusing on the lower back and legs.
☸ Bicep Curls (Dumbbells): 3 sets of 12-15 reps
Benefits: Isolates and strengthens the biceps.
☸ Cable Rows: 3 sets of 12-15 reps
Benefits: Enhances back thickness and definition. Lat Pull Down: 4 sets of 8-12 reps
Benefits: Develops the latissimus dorsi for a stronger back.
☸ Seated Rowing: 3 sets of 10-12 reps
Benefits: Targets the entire back, including the middle and lower back.
☸ Deadlift (Power Rack with Deadlift Platform): 4 sets of 6-10 reps
Benefits: Builds overall body strength, focusing on the lower back and legs.
☸ Bicep Curls (Dumbbells): 3 sets of 12-15 reps
Benefits: Isolates and strengthens the biceps.
☸ Cable Rows: 3 sets of 12-15 reps
Benefits: Enhances back thickness and definition.

Legs and Core

☸ Leg Press: 4 sets of 10-15 reps
Benefits: Strengthens quads, hamstrings, and glutes.

☸ Prone Leg Curl: 3 sets of 12-15 reps
Benefits: Isolates and works the hamstrings.
☸ Leg Extension: 3 sets of 12-15 reps
Benefits: Focuses on the quadriceps.
☸ Seated Calf Raise: 4 sets of 15-20 reps
Benefits: Builds calf strength and endurance.
☸ Planks: 3 sets of 1-minute holds
Benefits: Strengthens the core, shoulders, and lower back.

Shoulders and Abs

☸ Shoulder Press: 4 sets of 8-12 reps
Benefits: Develops the deltoids and improves shoulder strength.
☸ Incline Chest Press: 3 sets of 10-12 reps
Benefits: Targets the upper chest and shoulders.
☸ Lateral Raises (Dumbbells): 3 sets of 12-15 reps
Benefits: Isolates the side deltoids.
☸ Hyper Extension: 3 sets of 12-15 reps
Benefits: Strengthens the lower back and core.
☸ Cable Crunches: 3 sets of 15-20 reps
Benefits: Targets the abdominal muscles for core strength.

Full Body Functional Training

☸ Smith Machine Squats: 4 sets of 10-15 reps
Benefits: Engages multiple muscle groups for overall strength.
☸ Battle Ropes: 3 sets of 1-minute intervals
Benefits: Enhances cardiovascular endurance and upper body strength.
☸ Super Squat: 3 sets of 12-15 reps
Benefits: Strengthens legs, glutes, and core.
☸ Wrist Curls: 3 sets of 15-20 reps
Benefits: Strengthens forearm muscles.
☸ Medicine Ball Slams: 3 sets of 15-20 reps
Benefits: Combines strength training with high-intensity cardio.

Active Recovery

☸ Yoga or Stretching: 30-45 minutes
Benefits: Improves flexibility, reduces muscle soreness, and enhances recovery.

Join OXOFIT PREMIUM FITNESS Today!

Our strength training program is designed to cater to all fitness levels, from beginners to advanced athletes. With our expert trainers, state-of-the-art equipment, and a supportive community, you’re set to achieve your fitness goals and more. Sign up now for a free trial session and experience the OXOFIT difference!