Advanced

Advanced Routine
Body Part	Motion	Sets	Reps	Intensity
Warm-up	Step Mill	1	10 minutes	45-50% MHR
Specific Warm-up	Walking lunges with med ball rotation	2-3	15 each side	-
Core	Prone Iso-ab (Pilates Plank on elbows)	2-3	45 sec. Hold	-
Core	Single-leg BOSU balance (Dome up)	2-3	45 sec. Hold	-
Total Body	Dumbbell Squat / Bicep Curl to Shoulder Press Progression	2-3	15-20	60-75%
Chest	Superset: Bench Press with Ball Push Ups	2 each	15-20	60-75%
Back	Single-leg Dead Lifts	2-3	15-20	60-75%
Shoulders	Single-leg alternating scaption	2-3	15-20	60-75%
Legs	Superset: Leg press with Plyometric Squats	2 each	15-20	60-75%
Cool Down	Isometric Full Body Stretching	2-3	20 sec. hold	-

This program is based on Weight Training 3 Days A Week. Other Programs are available at the Front Desk.
After 3 weeks of following this program, you will probably be ready to move onto a new program. Remember that the key to results is varying your program.
Number of Repititions are GENERAL. They may be modified to accomodate your individual needs (i.e: fitness levels, schedules, etc.)
Be sure to stretch the muscles you worked before leaving the gym.

Locations