Well done you are now ready for the next step.
This is a good step up from the intermediate programme so make sure you are prepared to work hard!
This is your first introduction to High Intensity Training. 3 day training split, allow 24 hours rest between workouts.
Rest on average 30 seconds between sets.
Resistance
Session One
| Exercise |
Reps |
Sets |
| Flat bench dumbbell flyes |
10 |
4 |
| Seated cable rows |
10 |
4 |
| Dumbbell lateral raises |
10 |
3 |
| Barbell curls |
10 |
3 |
| Cable pushdowns |
10 |
3 |
| Smith squat |
10 |
4 |
| Seated hamstring leg curls |
10 |
4 |
| Standing dumbbell calf raises |
15 |
2 |
| Cruches |
20 |
|
Session Two
| Exercise |
Reps |
Sets |
| Incline dubbell flyes |
10 |
4 |
| Seated cable rows |
10 |
4 |
| Dumbbell lateral raises |
10 |
3 |
| Dumbbell hammer curls |
10 |
3 |
| Dumbbell overhead press |
10 |
3 |
| Dumbbell lunges |
10 |
4 |
| Seated leg curls |
10 |
4 |
| Standing dumbell calf raises |
15 |
2 |
| Weighted crunches |
20 |
3 |
Session Three
| Exercise |
Reps |
Sets |
| Flat bench barbell press |
10 |
4 |
| Single arm dumbbell press |
10 |
4 |
| Dumbbell lateral raises |
10 |
3 |
| Barbell curls |
10 |
3 |
| Cable pushdowns |
10 |
3 |
| Smith wide leg squat |
10 |
4 |
| Seated leg curls |
10 |
4 |
| Standing dumbbell calf raises |
15 |
2 |
| Crunches |
10 |
3 |
Why not download a copy of our Advanced 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 starting 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.
