ADVANCED WORKOUT |
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You’re almost at the top of your game!
Aim to do this workout three times a week to continue your progress; and it should take you
about an hour to complete. As always, alternate this with a cardio session of your choice for
30 minutes every other day.
We recommend you follow the advanced programme for between four to six months. Then, to take
your training to the next level, speak to one of our Fitness
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Professionals for details on
personal training! We will be happy to devise a personalised training programme specific
to your individual requirements!
Weight training - advanced programme |
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Exercise |
Sets |
Reps |
Weight |
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Day 1: |
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Chest |
Flat bench press |
3 |
10 - 12 |
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Incline bench press |
2 |
10 - 12 |
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Incline dumbbell flyes |
4 |
10 - 12 |
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Cable crossovers |
3 |
10 - 12 |
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Biceps |
Seated dumbbell curls |
4 |
10 - 12 |
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Standing dumbbell curls |
4 |
10 - 12 |
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Concentration curls |
3 |
10 - 12 |
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Abdominals |
Crunches |
3 |
Max |
No Mass |
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Leg raises |
3 |
Max |
No Mass |
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Day 2: |
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Back |
Wide-grip lat pull-downs |
4 |
10 - 12 |
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Close-grip lat pull-downs |
4 |
10 - 12 |
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One-arm
dumbbell rows |
4 |
10 - 12 |
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Inclined lever rows |
3 |
10 - 12 |
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Triceps |
Push-downs |
4 |
10 - 12 |
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Dips (chin dip assist machine) |
4 |
10 - 12 |
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Bench press |
3 |
10 - 12 |
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Calves |
Standing/donkey calf raises |
3 |
Max |
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Seated calf raises |
3 |
Max |
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Day 3: |
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Shoulders |
Behind neck press |
4 |
10 - 12 |
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Deltoid raises |
4 |
10 - 12 |
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Rear deltoid machine |
4 |
10 - 12 |
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Upright rows |
3 |
10 - 12 |
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Legs |
Leg press |
4 |
10 - 12 |
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Squats |
3 |
10 - 12 |
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Leg extensions |
4 |
10 - 12 |
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Leg curls |
4 |
10 - 12 |
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Abdominals |
Crunches |
3 |
Max |
No Mass |
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Download our advanced training log to track your progress and keep a record of the weights you've used.
If you have not exercised for a while, or have any illnesses, or injuries, please speak to a
Fitness Professional in your club prior to starting a new exercise programme.
PLEASE REMEMBER
Always wear shoes while exercising.
Drink up! Take regular water breaks while exercising to keep you hydrated.
Never exercise without a towel.
Please pack away all weights equipment after use.
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