Here are three workouts to choose from depending on your age, previous weight training experience, and current fitness level. There is additional information available on the detailed page for each workout. I highly recommend checking them out.
- Beginner can be classified as anyone with little to no experience weight lifting or someone who has had a prolonged absence from weight lifting.
- Intermediate can be classified as anyone who has been lifting weights regularly for at a minimum one month and will employ to failure techniques.
- Advanced can be classified as anyone who has reached the maximum gains they can achieve with the intermediate to failure program.
Beginner
For more instruction, check out the beginner detailed workout information.
Monday, Wednesday, and Friday
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Leg Press: 1 Set of 10-16 Repetitions
- Bench Press Machine: 1 Set of 10-16 Repetitions
- Wide Grip Pulldowns: 1 Set of 10-16 Repetitions
- Machine Rows: 1 Set of 10-16 Repetitions
- Machine Shoulder Press: 1 Set of 10-16 Repetitions
- Side Laterals: 1 Set of 10-16 Repetitions
- Machine Curls: 1 Set of 10-16 Repetitions
- Cable Triceps Pushdown: 1 Set of 10-16 Repetitions
- Leg Curls: 1 Set of 10-16 Repetitions
- Calf Raises: 1 Set of 10-16 Repetitions
- Decline Crunch: 1 Set of 10-16 Repetitions
Sunday, Tuesday, Thursday, and Saturday are active rest days.
For more instruction, check out the beginner detailed workout information.
Intermediate
For more instruction, check out the intermediate detailed workout information.
Sunday – Back and Biceps
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Wide Grip Pulldowns: 1 Set of 8-12 Repetitions
- Seated Rows: 1 Set of 8-12 Repetitions
- Hyper Extensions: 1 Set of 8-12 Repetitions
- Preacher Bicep Curls: 1 Set of 8-12 Repetitions
Monday – Legs
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Leg Press: 1 Set of 8-12 Repetitions
- Leg Extension: 1 Set of 8-12 Repetitions
- Leg Curls: 1 Set of 8-12 Repetitions
- Calf Raises: 1 Set of 8-12 Repetitions
- Thigh Adductors: 1 Set of 8-12 Repetitions
- Thigh Abductors: 1 Set of 8-12 Repetitions
Tuesday – Chest, Triceps, and Abs
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Incline Bench Press: 1 Set of 8-12 Repetitions
- Decline Bench Press: 1 Set of 8-12 Repetitions
- Skull Crushers: 1 Set of 8-12 Repetitions
- Hanging Leg Lifts: 1 Set of 8-12 Repetitions
- Bicycles: 1 Set of 8-12 Repetitions
Wednesday – Rest
Thursday – Shoulders
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Military Press: 1 Set of 8-12 Repetitions
- Side Laterals: 1 Set of 8-12 Repetitions
- Reverse Butterfly: 1 Set of 8-12 Repetitions
- Internal Rotations: 1 Set of 8-12 Repetitions
- External Rotations: 1 Set of 8-12 Repetitions
Friday – Rest
Saturday- Rest
For more instruction, check out the intermediate detailed workout information.
Advanced
For more instruction, check out the advanced detailed workout information.
Sunday – Back and Biceps
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Straight Arm Pulldown: 1 Set of 6 Repetitions
- Wide Grip Pulldowns: 1 Set of 8-12 Repetitions
- Seated Rows: 1 Set of 8-12 Repetitions
- Hyper Extensions: 1 Set of 8-12 Repetitions
- Preacher Bicep Curls: 1 Set of 8-12 Repetitions
- Concentration Curls: 1 Set of 8-12 Repetitions
Monday – Legs
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Leg Press: 1 Set of 8-12 Repetitions
- Leg Extension: 1 Set of 8-12 Repetitions
- Leg Curls: 1 Set of 8-12 Repetitions
- One Legged Cable Kickback: 1 Set of 8-12 Repetitions
- Calf Raises: 1 Set of 8-12 Repetitions
- Thigh Adductors: 1 Set of 8-12 Repetitions
- Thigh Abductors: 1 Set of 8-12 Repetitions
Tuesday – Chest, Triceps, and Abs
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Incline Bench Press: 1 Set of 8-12 Repetitions
- Decline Bench Press: 1 Set of 8-12 Repetitions
- Close Grip Bench Press: 1 Set of 8-12 Repetitions
- Skull Crushers: 1 Set of 8-12 Repetitions
- Hanging Leg Lifts: 1 Set of 8-12 Repetitions
- Bicycles: 1 Set of 8-12 Repetitions
Wednesday – HIIT Workout
Thursday – Shoulders and Forearms
- Light Cardio (Jogging on a treadmill for 5-10 minutes)
- Military Press: 1 Set of 8-12 Repetitions
- Side Laterals: 1 Set of 8-12 Repetitions
- Reverse Butterfly: 1 Set of 8-12 Repetitions
- Internal Rotations: 1 Set of 8-12 Repetitions
- External Rotations: 1 Set of 8-12 Repetitions
- Wrist Curls Palms Up: 1 Set of 8-12 Repetitions
- Wrist Curls Palms Down: 1 Set of 8-12 Repetitions
Friday – Rest
Saturday – HIIT Workout
For more instruction, check out the advanced detailed workout information.
If you are interested in private coaching or a personalized workout contact us.