Weight lifting Routine

The advanced training program is made up of three independent workouts that should be performed on alternate days, one after the other.

For picture demonstrations and text explanations of the exercises, click on the links under Exercise Name.

WORKOUT ONE                                            

Day Primary Body Part Exercise Name Reps Sets Intensity Monday Chest Barbell Chest Press 10 1 To fatigue Monday Chest Machine Inclined Press 10 1 To fatigue Monday Chest Machine Chest Press 10 1 To fatigue Monday Shoulders Barbell Front Shoulder Raise 10 1 To fatigue Monday Shoulders Barbell Shoulder Press 10 1 To fatigue Monday Triceps Machine French Press 10 1 To fatigue Monday Triceps Barbell French Press 10 1 To fatigue

WORKOUT TWO

Day Primary Body Part Exercise Name Reps Sets Intensity Wednesday Abdominals Reverse Machine Crunch 10 1 To fatigue Wednesday Abdominals Machine Abdominal Crunch 10 1 To fatigue Wednesday Calf Standing Calf Raise 10 1 To fatigue Wednesday Legs Leg Press 10 1 To fatigue Wednesday Legs Hamsting Curl 10 1 To fatigue Wednesday Legs Dumbbell Squat 10 1 To fatigue

WORKOUT THREE

Day Primary Body Part Exercise Name Reps Sets Intensity Friday Back Barbell Bent Over Row 10 1 To fatigue Friday Back Machine Seated Row 10 1 To fatigue Friday Back Lat Pulldown 10 1 To fatigue Friday Shoulders Machine Rear Delt Row 10 1 To fatigue Friday Biceps Barbell Bicep Curl 10 1 To fatigue Friday Biceps Dumbbell Bicep Curl 10 1 To fatigue Friday Forearms Dumbbell Hammer Curl 10 1 To fatigue

If you are confused by any terms or concepts, please refer to our glossary or e-mail us your questions.

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