INTERMEDIATE WORKOUT |
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So you’re ready to step your workout up a gear?
This programme is a good all-rounder - a step up from the beginners' programme, but not
too advanced. Aim to do this workout three times a week; 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 intermediate programme for between three and six months,
before moving up to the advanced workout.
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Weight training - intermediate 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 |
|
| |
Pectoral flyes |
2 |
10 - 12 |
|
| |
Incline bench press |
3 |
10 - 12 |
|
|
Back |
Lat pull-downs |
2 |
10 - 12 |
|
| |
Vertical seated rows |
2 |
10 - 12 |
|
|
Triceps |
Push-downs |
2 |
10 - 12 |
|
| |
Dips (chin dip assist machine) |
2 |
10 - 12 |
|
| |
Total tricep machine |
3 |
10 - 12 |
|
|
Calves |
Standing/donkey calf raises |
3 |
Max |
|
| |
Seated calf raises |
3 |
10 - 12 |
|
|
Abdominals |
Crunches |
3 |
Max |
No mass |
|
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Day 2: |
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|
|
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Shoulders |
Shoulder/military press |
3 |
10 - 12 |
|
| |
Deltoid raises |
2 |
10 - 12 |
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| |
Upright rows |
2 |
10 - 12 |
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|
Legs |
Leg press |
3 |
10 - 12 |
|
| |
Squats |
3 |
10 - 12 |
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| |
Leg extensions |
3 |
10 - 12 |
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| |
Leg curls |
3 |
10 - 12 |
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|
Biceps |
Standing dumbbell curls |
2 |
10 - 12 |
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Seated dumbbell curls |
2 |
10 - 12 |
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| |
Preacher dumbbell or barbell curls |
3 |
10 - 12 |
|
|
Abdominals |
Crunches |
3 |
Max |
No mass |
| |
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Download our intermediate 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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