Advanced

Advanced

Advanced Workout
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.