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Week 8: 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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|
|
|
|
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Your Choice of Exercises |
Abs |
25 |
0 |
35 |
0 |
25 |
0 |
|
|
Hyperextension with Weight |
Back |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Head Supported Rear Deltoids Raise |
Deltoids |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Good Morning |
Back |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
High Pulley Rear Deltoids Raise |
Deltoids |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Standing Upright Row |
Shoulders |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Seated Alternated DB Press |
Shoulders |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Standing BB Curls |
Biceps |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Incline Db Curls |
Biceps |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Split Routine #2
Lower Body |
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|
|
Your Choice of Exercises |
Abs |
25 |
0 |
35 |
0 |
25 |
0 |
|
|
Full BB Squat |
Thighs |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Standing Calf Raise |
Calves |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Hamstring Curls |
Thighs |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Leg Press Calf Raise |
Calves |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Leg Extension |
Thighs |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Leg Press Machine |
Thighs |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Close Grip Press Down |
Triceps |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
Incline EZ Bar French Curls |
Triceps |
10 |
60% |
10 |
70% |
8 |
75% |
6 |
80% |
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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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