After about 4 - 6 weeks of using the beginner training programme your body will be ready for something new and challenging.
All the major muscle groups have been switched on and now you can start to include smaller muscle groups and use different exercises which will work in a different way.
Resistance
Session One
| Exercise |
Reps |
Sets |
| Dumbbell Chest Press |
12 - 15 |
3 |
| Dumbbell Chest Flyes |
12 - 15 |
3 |
| Military Shoulder Press |
12 - 15 |
3 |
| Swiss Ball Crunch |
12 - 15 |
3 |
| Tricep Rope Pushdowns |
12 - 15 |
3 |
| Dips Off Bench, Both Feet Off Floor |
12 - 15 |
3 |
| Smith Machine Squats |
12 - 15 |
3 |
| Smith Machine Lunges |
12 - 15 |
3 |
Session Two
| Exercise |
Reps |
Sets |
| Wide Grip Pull Ups |
12 - 15 |
3 |
| Lat Pulldown Close Grip |
12 - 15 |
3 |
| Dumbbell Hammer Curls |
12 - 15 |
3 |
| Bicep Barbell Curls 21's |
21 |
2 |
| Kneeling Rope Pushdown - Abs |
12 - 15 |
3 |
| Straight Leg Deadlifts - Bar |
12 - 15 |
3 |
| Standing Calf Raises |
12 - 15 |
3 |
Cardiovascular
| Exercise |
|
|
Men |
Woman |
|
| Treadmill Intervals (10 minutes) |
1 minute walk @ 3mph |
1 min run at: |
9 - 10 mph |
7 - 8 mph |
Every run add 1% incline |
| Rowing Machine Intervals (10 minutes) |
30 Seconds moderate @ 30 - 35 spm |
30 seconds fast @ over 40 spm |
Level 10 |
Level 5 |
|
Complete both the rowing machine and the treadmill after each resistance session. The resistance has been split over two days.
Why not download a copy of our Intermediate Training Programme Template to enable you to track and keep a record of your progress?
Please note that if you have any doubts about your health or should you be suffering from injury or illness then seek professional medical or fitness advice before staring any new exercise programme.
Remember!!
Take regular water breaks while exercising to keep you hydrated.
Always wear appropriate clothing.
Please ask if you need any help.
Return all equipment when finished.
