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Week 1: Intermediate Weight Training Program
| Exercises |
Body
Part |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
| Reps |
Wt |
Reps |
Wt |
Reps |
Wt |
Reps |
Wt |
Split Routine #1
Upper Body |
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Your Choice of Exercise |
Abs |
25 |
0 |
35 |
0 |
25 |
0 |
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DB Upright Row |
Shoulders |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Seated Bent Over Deltoid Raise |
Deltoids |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Decline Bench Press |
Chest |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Standing Military Press |
Shoulders |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Seated Alternated DB Press |
Deltoids |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Seated Chest Machine |
Chest |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Seated Side DB Laterals |
Deltoids |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Incline DB Bench Press |
Chest |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Split Routine #2
Lower Body |
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Your Choice of Exercise |
Abs |
25 |
0 |
35 |
0 |
25 |
0 |
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Leg Press |
Thighs |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
BB Front Lunge |
Thighs |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Leg Extension |
Thighs |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Hamstring Curls |
Thighs |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Standing Calf Raise |
Calves |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Close Grip Press Down |
Triceps |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Incline EZ Bar French Curls |
Triceps |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
Lying DB French Curls |
Triceps |
12 |
60% |
10 |
65% |
8 |
70% |
6 |
75% |
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| Instructions: |
| 1 |
Review the instructions and graphic for each exercise. |
| 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. 1-Rep Max Test |
| 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. |
| 6 |
Review weight training principles. |
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Return to Weight Training Index>> |
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