Week 4-Intermediate Weight Training Program

Professionally Designed
Weight-Loss & Exercise
Programs

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
Bent Arm BB Lateral	Chest	10	60%	10	70%	8	75%	6	80%
High Pulley Chest Lateral	Chest	10	60%	10	70%	8	75%	6	80%
Standing Close Grip BB Curl	Biceps	10	60%	10	70%	8	75%	6	80%
Seated DB Curls	Biceps	10	60%	10	70%	8	75%	6	80%
Wide Grip Bench Press	Shoulders	10	60%	10	70%	8	75%	6	80%
Standing Straight Arm Front DB Raise	Shoulders	10	60%	10	70%	8	75%	6	80%
BB Power Clean	Back	10	60%	10	70%	8	75%	6	80%
Bent Over BB Rows	Back	10	60%	10	70%	8	75%	6	80%
Split Routine #2 Lower Body
Your Choice of Exercise	Abs	25	0	35	0	25	0
Full BB/DB Squat	Thighs	10	60%	10	70%	8	75%	6	80%
Leg Extension	Thighs	10	60%	10	70%	8	75%	6	80%
Seated Calf Raise	Calves	10	60%	10	70%	8	75%	6	80%
Seated Calf Leg Press	Calves	10	60%	10	70%	8	75%	6	80%
Bent Over DB Extension	Triceps	10	60%	10	70%	8	75%	6	80%
Lying BB French Curl to Chin	Triceps	10	60%	10	70%	8	75%	6	80%
Leg Press	Thighs	10	60%	10	70%	8	75%	6	80%
Hamstring Curls	Thighs	10	60%	10	70%	8	75%	6	80%

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.