Week 3-Intermediate Weight Training Program

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Week 3: Intermediate Weight Training Program

Exercises	Body Part	Set 1		Set 2		Set 3		Set 4
Exercises	Body Part	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt
Split Routine #1 Upper Body
Your Choice of Exercise	Abs	25	0	35	0	25	0
DB Upright Row	Shoulders	12	60%	10	65%	8	70%	6	75%
Lying BB Front Raise	Deltoids	12	60%	10	65%	8	70%	6	75%
Military Press	Shoulders	12	60%	10	65%	8	70%	6	75%
Straight Arm BB Pull-Over	Chest	12	60%	10	65%	8	70%	6	75%
Close Grip BB Bench Press	Chest	12	60%	10	65%	8	70%	6	75%
One Arm DB Row	Back	12	60%	10	65%	8	70%	6	75%
Bent Over BB Row	Back	12	60%	10	65%	8	70%	6	75%
BB Concentration Curls	Biceps	12	60%	10	65%	8	70%	6	75%
Split Routine #2 Lower Body
Your Choice of Exercise	Abs	25	0	35	0	25	0
Thrust Machine	Calves	12	60%	10	65%	8	70%	6	75%
Power Rack Toe Raise	Calves	12	60%	10	65%	8	70%	6	75%
Bent Over Extension	Triceps	12	60%	10	65%	8	70%	6	75%
Wide Grip Press Down	Triceps	12	60%	10	65%	8	70%	6	75%
Leg Press	Thighs	12	60%	10	65%	8	70%	6	75%
BB Front Squat	Thighs	12	60%	10	65%	8	70%	6	75%
Half BB Squat	Thighs	12	60%	10	65%	8	70%	6	75%
Hamstring Curls	Thighs	12	60%	10	65%	8	70%	6	75%

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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