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Intermediate Circuit Free-Weight Training
| Exercises |
Body
Part |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
| Reps |
Wt |
Reps |
Wt |
Reps |
Wt |
Reps |
Wt |
| Crunches |
Abs |
15 |
0 |
25 |
0 |
30 |
0 |
30 |
0 |
| Back Extension |
Back |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
| Leg Press |
Legs |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
| Leg Curl |
Legs |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
| Barbell Bench Press |
Chest |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
| Seated Row |
Back |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
| Barbell Upright Row |
Shoulders |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
| Dumbbell Triceps Extension |
Triceps |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
| Dumbbell Arm Curl |
Biceps |
12 |
50% |
10 |
60% |
8 |
70% |
6 |
75% |
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| Instructions: |
| 1 |
Follow this program for six weeks. Very little rest between sets and exercises. |
| 2 |
Workout days should be 3-times per week with a day of rest between exercise sessions (i.e. M-W-F). |
| 3 |
Perform a 1-Rep Max test and make note of the weight per intensity percentage. |
| 4 |
Multiply the 1-Rep Max percentage (See Wt.) by the 1-Rep Max weight for each exercise. This will insure progressive resistance and maximum muscle development. |
| 5 |
Only lift an amount of weight that you feel comfortable with performing a given exercise. |
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Return to Weight Training Index>> |
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