BEGINNERS TO INTERMEDIATE FITNESS PROGRAM

BEGINNERS TO INTERMEDIATE FITNESS PHASE ; 1,2  DAYS/WEEK

WEEK 1 WORKOUT 1

Muscle Group

EX#

EXERCISE NAME SET   1 SET 2
REPS LBS REPS LBS

CHEST

 S31 Bench Press (Bb) 15   12  
*S30 Incline Bench Press (Db) 12   12  

SHOULDERS

 S17  Shoulder Press. (Db) 12   12  
*S19 Lateral Raise (Db) 12   12  
TRAPEZIUS *S21 Shrugs (Db) 15   15  
TRICEPS S68 Tricep Pushdown 12   12  
ABDOMINALS *S36 Crunches Fatigue   Fatigue  

 

 

WEEK 1 WORKOUT 2

Muscle Group

EX#

 EXERCISE NAME SET   1 SET 2
REPS LBS REPS LBS
LEGS S58 Leg Press 15   12  
S47 Leg Extension 12   12  
S43 Lying Leg Curls 12   12  
CALVES S48 Seated Calf Raises 20   20  
BACK S12 Lat. Machine Pulldown Behind The Neck 15   12  
*S13 One Arm Row 12   12  
BICEPS S25 Bicep Curl (Db) 12   12  
FOREARMS *S27 Wrist Curls (Db) 20   20  
ABDOMINALS S39 Seated Leg Lifts Fatigue   Fatigue  

 

 

WEEK 2 WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST S32 Incline Bench Press (Bb) 15   12  
  *S29 Bench Press (Db) 12   12  
SHOULDERS S17 Shoulder Press (Db) 12   12  
  *S62 Upright Row (Cable) 12   12  
TRAPEZIUS *S21 Dumbbell Shrugs  15   12  
TRICEPS S23 Kickbacks 12   12  
ABDOMINALS S42 Pelvic Lifts Fatigue Fatigue

 

 

WEEK 2 WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12  
  *S4 Lunges (Db) 12   12  
CALVES S8 Standing Calf Raises (Db) 20   15  
BACK *S55 Machine Lower Back Workout 15   12  
  S14 Front Lat. Machine Pulldown 12   12  
BICEPS S25 Biceps Curl (Db) 12   12  
FOREARMS *S28 Reverse Wrist Curl 20   15  
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue

 

 

WEEK 3 WORKOUT 1

MUSCLE GROUP

 EX#

EXERCISE NAME

 REPS LBS

REPS

LBS
CHEST S57  Pec. Deck Flys  15   12  
  *S32 Bench Press (Bb) 12   12  
SHOULDERS S63 Alternate Front  Raise (Db) 12   12  
  *S61 One Arm Lateral Raise (Cable) 12      
TRAPEZIUS S21  Dumbbell Shrugs  15   15  
TRICEPS S22 One Arm Dumbbell Tricep Ext. 12   12  
ABDOMINALS *S72 Leg Pull Prone Fatigue Fatigue

 

 

WEEK 3 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S1 Squats 15   12      
  S43 Lying Leg Curls 12   12      
  *S10 Leg Extension With Rubberband  12   12      
CALVES S7 Standing Calf Raises 20   20      
BACK S14 Front Lat. Machine Pulldown 12   12      
  *S60 Seated Cable Rows 12   12      
BICEPS S44 Concentration Curl 12   12      
FOREARMS *S28 Reverse Wrist Curl (Db) 20   15      
ABDOMINALS S36 Crunches Fatigue   Fatigue   Fatigue  

 

 

WEEK 4 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
  *S33 Flys (Db) 12   12   10  
SHOULDERS S18 Arnold Press 12   12   10  
  *S64 Bent Over Lat. Raises (Db) 12          
TRAPEZIUS S21 Dumbbell Shrugs  15   12   15  
TRICEPS S68 Tricep Pushdown 12   12   10  
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue

 

 

WEEK 4 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   12   10  
  *S4 Lunges (Db) 12   10   12  
CALVES *S48 Seated Calf Raises 20   15   15  
BACK S59 Chin-Ups 15   15   12  
  *S13 One Arm Row 12   10   12  
BICEPS S25 Biceps Curl (Db) 12   10   12  
FOREARMS S27 Wrist Curl (Db) 20   20   15  
ABDOMINALS S72 Leg Pull Prone Fatigue Fatigue Fatigue

 

 

WEEK 5 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S29 Bench Press (DB) 15   12   10  
*S32 Incline Bench Press (Bb) 12   10   10  
SHOULDERS S62 Upright Row (Cable) 10   10      
*S19 Lateral Raise (Db) 12          
TRAPEZIUS S21 Dumbbell Shrugs  15   12   12  
TRICEPS S23 Kickbacks 12   10      
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue

 

 

WEEK 5 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S43 Lying Leg Curls 15   12   10  
S47 Leg Extension 15   12   10  
  *S58 Leg Press 12   10   10  
CALVES S8 Standing Calf Raises (Db) 12   15   15  
BACK S60 Seated Cable Row 12   10   12  
*S14 Front Lat. Machine Pulldown 10   10   12  
BICEPS S52 Incline Bench Curl  12   12   10  
FOREARMS *S27 Wrist Curl (Db) 20   15      
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue

 

 

WEEK 6 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S32 Incline Bench Press (Bb) 15   12   10  
*S29 Bench Press (Db) 10   10      
S33 Flys 10   10      
SHOULDERS *S61 One Arm Lateral Raise (Cable) 12   10   12  
S20 Upright Row (Db) 12          
TRAPEZIUS S21 Dumbbell Shrugs  12   10   12  
TRICEPS S50 Tricep Bench Dips 12   10   12  
S22 One Arm Dumbbell Tricep Ext 10   10      
ABDOMINALS S36 Crunches Fatigue Fatigue    
S39 Seated Leg Lifts Fatigue Fatigue    

 

 

WEEK 6 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15   12   10  
S58 Leg Press  12   10   10  
*S66 Outer Thigh Abduction (Cable) 10   10   10  
CALVES S7 Standing Calf Raise 15   15      
*S48 Seated Calf Raise 20   20      
BACK S14 Front Lat. Machine Pulldown 12   10   10  
S15 Back Extension Lying On Stomach 15   12      
BICEPS S44 Concentration Curl 12   10      
*S25 Bicep Curl (Db) 12   10      
FOREARMS S28 Reverse Wrist Curl (Db) 20   15      
ABDOMINALS S40 Bent Kick Crosses Fatigue Fatigue Fatigue

 

 

WEEK 7 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST

 

 S34 Incline Flys (Db) 15   12   12  
S46 Decline Push-ups 12   12      
SHOULDERS

 

 S17 Shoulder Press (Db) 12   10   10  
S65 Upright Row (Bb) 10   10      
*S64 Bent Over Lat. Raises (Db) 10          
TRAPEZIUS S21 Dumbbell Shrugs  12   10   10  
TRICEPS

 

 *S23 Kickbacks 12   12      
S68 Tricep Pushdown 12   12      
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue    
*S74 Hanging Leg Lifts 20   15      

 

 

WEEK 7 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S4 Lunges (Db) 15   12   12  
  *S3 Squats (Db) 12   12      
CALVES S8 Standing Calf Raise (Db) 20   20      
BACK S12 Lat. Machine Pulldown Behind The Neck 12   10   10  
  S13 One Arm Row 10   10      
  *S60 Seated Cable Row 10   10      
BICEPS S26 Preacher Curl  12   12   12  
FOREARMS *S28 Reverse Curl 20   15      
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue

 

 

WEEK 8 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15   10   8   8  
  S30 Incline Bench Press (Db) 10   8          
  *S33 Flys (Db) 10   10          
SHOULDERS S64 Bent-Over Lat. Raise (Db) 12   12          
  S63 Alternate Front Raise (Db) 12              
TRAPEZIUS S21 Dumbbell Shrugs  15   12   15      
TRICEPS S68 Tricep Pushdown 12   10   8      
  S50 Tricep Bench Dips 10   10   8      
ABDOMINALS S36 Crunches Fatigue Fatigue Fatigue    
  *S75 Hanging Leg Lifts To Sides 20   15   20      

 

 

WEEK 8 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   10   8  
  S47 Leg Extension  10   10      
  *S43 Lying Leg Curls 10   10      
  S5 Stiff-leg Deadlift (Db) 12   10      
CALVES S48 Seated Calf Raises 20   15      
  *S7 Standing Calf Raise 20   15      
BACK S15 Back Extension Lying On Stomach 15   12   10  
  *S13 One Arm Row 12   12      
BICEPS S51 Hammer Curls 12   10   8  
  *S45 Cable Curl 10   8   10  
FOREARMS S27 Wrist Curl (Db) 15   12   12  
ABDOMINALS S72 Leg Pull Prone Fatigue Fatigue Fatigue

 

 

WEEK 9 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S57 Pec. Deck Flys 15   12   12  
  S29 Bench Press (Db) 12   12      
SHOULDERS S18 Arnold Press 10   8   8  
  S65 Upright Row (Bb) 10   8      
  *S63 Alternate Front Shoulder Raise 10          
TRAPEZIUS S21 Dumbbell Shrugs  10   8   10  
TRICEPS S22 One Arm Dumbbell Tricep Extension  12   10      
  S68 Tricep Pushdown 12   12      
ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue
  *S39 Seated Leg Lifts Fatigue Fatigue    

 

 

WEEK 9 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press  15   12   10  
  S6 Stiff-leg Deadlift (Bb) 12   12      
  *S47 Leg Extension 12   12      
CALVES S8 Standing Calf Raises(Db) 20   20   20  
BACK S54 Machine Rows 12   10   8  
  S60 Seated Cable Row 8   8      
  *S12 Lat.Machine Pulldown Behind The Neck 10   8      
BICEPS S44 Concentration Curl 12   12   12  
FOREARMS *S28 Reverse Wrist Curl (Db) 20   15   20  
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue

 

 

WEEK 10 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Bb) 15   10   8   6  
  S46 Decline Push-Ups 10   8   6      
  *S33 Flys 10   10          
SHOULDERS S62 Upright Row (Cable) 12   10   12      
  S64 Bent O Lat. Raises (Db) 12   10          
TRAPEZIUS S21 Shrugs (Db) 15   12   12      
TRICEPS S68 Tricep Pushdown 12   10   8      
  *S50 Tricep Bench Dips 10   8   6      
ABDOMINALS S36 Crunches Fatigue Fatigue Fatigue    
  *S37 Twisted Crunches 15   15   15      

 

 

WEEK 10 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   10   8   6  
  S4 Lunges (Db) 10   10          
  S47 Leg Extension 10   10          
  S43 Lying Leg Curls 10   10          
CALVES S48 Seated Calf Raises 15   15          
  S7 Standing Calf Raise 15   15          
BACK S14 Front Lat. Machine Pulldown 12   10          
  S54 Machine Rows 12   10          
BICEPS S26 Preacher Curl (Db) 12   10   8      
  S45 Cable Curl 10   8          
FOREARMS S27 Wrist Curl (Bb) 15   15          
ABDOMINALS S72  Leg Pull Prone  Fatigue Fatigue Fatigue    

 

 

WEEK 11 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
  S57 Pec Deck Flys 12   12   12  
SHOULDERS S17 Shoulder Press (Db) 10   8   6  
  S62 Upright Row (Cable) 8   8      
  *S61 One Arm Lateral Raise (Cable) 10   10      
TRAPEZIUS S21 Dumbbell Shrugs  12   12      
    Shrugs (Bb) 8   8      
TRICEPS S68 Tricep  Pushdown 12   12      
  S69 Lying Tricep Extension (Bb) 12   12      
ABDOMINALS S74 Hanging Leg Lifts Fatigue Fatigue Fatigue
  *S75 Hanging Leg Lifts To Sides Fatigue Fatigue Fatigue

 

 

WEEK 11 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S5 Stiff-leg Deadlift (Db) 15   12   12  
  S3 Squats (Db) 12   12   12  
  *S4 Lunges (Db) 12   10      
CALVES S8 Standing Calf Raise (Db) 20   15      
BACK S15 Back Extension Lying on Stomach 15   12   10  
  S14 Front Lat. Machine Pulldown 10   8   6  
  *S13 One Arm Row 8   8      
BICEPS S26 Preacher Curl (Db) 12   10      
  S45  Cable Curl 12   10      
FOREARMS S28 Reverse Wrist Curl (Db) 15   12      
  *S70 Wrist Curls (Bb) 15   12      
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue

 

 

WEEK 12 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15   8   6   6  
  S34 Incline Flys 10   10          
  *S46 Decline Push-Ups 10   8          
SHOULDERS S65 Upright Row (Bb) 12   12          
  S64 Bent O. Lat. Raise(Db) 12              
TRAPEZIUS S21 Dumbbell Shrugs  15   15   12      
TRICEPS S68 Tricep Pushdown 10   8   6      
  S50 Tricep Bench Dips 10   10          
  *S22 One Arm Dumbbell Tricep
 Extension.		 10   10          
ABDOMINALS S36 Crunches Fatigue Fatigue        
  S73 The Roll-Up 15   15        

 

 

WEEK 12 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15   8   6   10  
  S47 Leg Extension 10   10          
  S66 Outer Thigh Abduction 10   10          
  *S4 Lunges (Db) 12   10          
CALVES *S48 Seated Calf Raises 20   20          
  S7 Standing Calf Raise 15   15          
BACK S54 Machine Rows 12   10   12      
  S60 Seated Cable Row 10   10   12      
BICEPS S25 Biceps Curl (Db) 10   8   8      
  *S44 Concentration Curl 8   10          
FOREARMS S28 Reverse Curls 12   10   12      
ABDOMINALS S74 Hanging Leg Lifts Fatigue Fatigue Fatigue