II Advance Fitness Phase 5 Days per Week (1st- 6th week)

WF members have access to download the printable version of the twelve weeks Advanced II strength training program (5 Days/Week). Click at the button provided below to download the Advanced II Strength Training Program.

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FREE SAMPLE
Week 1			Workout 1 Workout 2 Workout 3
FOR MEMBERS ONLY
Week 2	Workout 1 Workout 2 Workout 3	Week 6	Workout 1 Workout 2 Workout 3	Week 10	Workout 1 Workout 2 Workout 3
Week 3	Workout 1 Workout 2 Workout 3	Week 7	Workout 1 Workout 2 Workout 3	Week 11	Workout 1 Workout 2 Workout 3
Week 4	Workout 1 Workout 2 Workout 3	Week 8	Workout 1 Workout 2 Workout 3	Week 12	Workout 1 Workout 2 Workout 3
Week 5	Workout 1 Workout 2 Workout 3	Week 9	Workout 1 Workout 2 Workout 3

WEEK 1, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S29	BENCH PRESS (Db)	15/7		12/6		10/5
	S32	INCLINE BENCH PRESS (Bb)	12		12		10
	S35	PUSH-UPS	12		12		12
	*S34	INCLINE FLYS	15		12
TRICEPS	S22	ONE ARM TRICEP EXTENSION (Db)	15		12		10
	S68	TRICEP PUSHDOWN	12		10		10
	*S24	LYING TRICEP EXTENSION (Db)	10		10
ABDOMINALS	S38	PELVIC RAISES	20		20		20
	*S37	TWISTED CRUNCHES	15		15		15
	*S39	SEATED LEG LIFTS	Fatigue		Fatigue

WEEK 1, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	SQUATS (Db)	15		12		10
	S4	LUNGES (Db)	12		10		10
	S43	LYING LEG CURLS	12		10		8
	S47	LEG EXTENSION (ONE LEG)	10		8		8
	S9	TOE RAISES	15		15		10
CALVES
CALVES	*S48	SEATED CALF RAISES	15		15		10
BICEPS	S25	BICEPS CURL (Db)	15		12		12
	S26	PREACHER CURL (Db)	12		10		10
	*S44	CONCENTRATION CURL	10		10
WRIST	*S70	WRIST CURLS (Bb)	15		12		10
ABDOMINALS	*S74	HANGING LEG LIFTS	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S75	HANGING LEG LIFTS TO SIDE	Fatigue		Fatigue

WEEK 1, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S12	LAT. MACHINE PULL-DOWN BEHIND THE NECK	12		12		10
	S13	ONE ARM ROW	10		10		10
	S60	SEATED CABLE ROW	12/6		10/5
SHOULDERS	S17	SHOULDER PRESS	12		10		10
	*S20	UPRIGHT ROW (Db)	10		10
	S61	ONE ARM LATERAL RAISE (CABLE)	10		10
	S64	BENT OVER LATERAL RAISE (Db)	10		10
	*S21	DUMBBELL SHRUGS	15		15
ABDOMINALS	S39	SEATED LEG LIFTS	Fatigue		Fatigue		Fatigue
	S37	TWISTED CRUNCHES	Fatigue		Fatigue
	*S72	LEG PULL PRONE	Fatigue

WEEK 2, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S46	DECLINE PUSH-UPS	15		12		12
	S32	INCLINE BENCH PRESS (Bb)	12		10		10
	S53	DIPS	10		10		10
	*S33	FLYS	12		12
TRICEPS	S49	TRICEPS CABLE EXTENSION	12		12		10
	S68	TRICEPS PUSHDOWN	12/10		10/8		10/8
	S69	LYING TRICEPS EXTENSION (Bb)	15		12
	*S50	TRICEPS BENCH DIPS	10		10
ABDOMINALS	S38	PELVIC RAISES	Fatigue		Fatigue		Fatigue
	S75	HANGING LEG LIFTS TO SIDE	Fatigue		Fatigue		Fatigue
	S73	THE ROLL-UP	Fatigue		Fatigue
	*S37	OBLIQUE CRUNCHES	Fatigue		Fatigue

WEEK 2, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S6	Stiff-leg dead lifts (Bb)	15		12		10
	S4	Lunges (Db)	15		12		10
	S47	Leg Extension	10		10		10
	S58	Leg Press	10		10
CALVES
	S48	Seated Calf Raises	15/10		15/10		15/10
	*S8	Standing Calf raises (Db)	15		15
BICEPS	S51	Hammer Curls	12		12		10
	S26	Preacher Curl (Db)	12/6		10/6
	*S45	Cable Curl	10		10
WRIST	*S28	Reverse wrist curls (Db)	15		15		15
ABDOMINALS	*S39	Seated leg lifts	15		15		15
ABDOMINALS	*S36	Crunches	15		15

WEEK 2, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S79	Lat Pull with Tube	12		10		10
	S59	Chin-Ups	15/5		12/6		10/5
	S54	Seated Wide-Ggrip Row	12		10
	*S15	Back extension lying on stomach	12		10		10
SHOULDERS AND TRAPEZIUS	S63	Alternate Front Raise (Db)	10		10		10
	S17	Shoulder Press (Db)	12		10		10
	S64	Bent-Over Lateral Raises (Db)	12		12
	*S61	One Arm Lateral Raise (Cable)	12		12
	*S21	Dumbbell Shrugs	15		12		10
ABDOMINALS	S36	Crunches	20		20		20
	S74	Hanging Leg Lifts	15		15
	*S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue
	*S37	Twisted Crunches	Fatigue

WEEK 3, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S29	Bench Press (Db)	15		12		10		8
	S30	Incline Bench Press (Db)	12		10		10
	S56	Pull-Over	12/6		12/6
	*S33	Flys (Db)	Fatigue		Fatigue
TRICEPS	S49	Tricep Extension (Cable)	12		12		12
	S69	Lying Tricep Extension (Bb)	12		10
	S68	Tricep ROPE Push Down	10		10
	*S78	Machine Dips	12		12
ABDOMINALS	*S88	Cable Crunches	15		15		15
	S37	Twisted Crunches	20		20
	*S72	Leg Pull Prone	Fatigue		Fatigue
	*S39	Seated leg lifts	Fatigue

WEEK 3, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S4	Lunges (Db)	12		10		10
	S43	Lying Leg Curl	12		12		12
	S3	FRONT SQUATS (Db)	15		12		10
	S10	Leg extensions with rubberband	10		10
CALVES
	S48	Seated Calf Raises	15		15		15
	*S7	Standing calf raises	10		10		10
BICEPS	S26	PREACHER CURL (Db)	15		12		12
	S45	CABLE CURL	10		10		10
	*S52	INCLINE BENCH CURL	12		12
FOREARMS	S28	Reverse wrist curls (Db)	15		15
FOREARMS	S27	Dumbbell wrist curls	15		15
ABDOMINALS	* S38	Pelvic Raises	Fatigue		Fatigue
ABDOMINALS	* S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue

WEEK 3, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S14	Front lat machine pulldown	12		10		12
	S60	Seated Cable Row	10		10		10
	S13	One arm row	15/7		15/7		15/7
	*S54	Machine Rows	10		10
	*S59	Chin-Ups	15		12
SHOULDERS AND TRAPEZIUS	S19	Lateral Raise (Db)	12		12		12
	S63	Alternate Front Raise (Db)	10/5		10/5
	S62	Upright Row (Cable)	12		12
	*S17	Shoulder Press (Db)	10		10		10
	*S21	Dumbbell Shrugs	15		15		15
ABDOMINALS	S73	The Roll-Up	15		15		15
	S74	Hanging Leg Lifts	25		25
	*S36	Crunches	30		30

WEEK 4, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S46	Decline Push-ups	12		10		10
	S31	Bench Press (Bb)	12		12		10
	S53	Dips	15		15
	*S57	Pec. Deck Flys	15		15
TRICEPS	S68	Tricep Push Down	15		12		10
	S69	Lying Tricep Extension (Bb)	12/8		10/10
	*S24	LYING TRICEP EXTENSION (Db)	12		12
	*S50	Tricep Bench Dips	Fatigue		Fatigue
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	15		15

WEEK 4, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	12		12		12
	S58	Leg Press	10		10
	S47	Leg Extension	10		10		10
	S6	Stiff-leg dead lifts (Bb)	12/6		12/6
	*S43	Lying Leg Curl	12		12
	S8	Standing Calf raises (Db)	20		15		15
	*S9	Toe raise	12		12
BICEPS	S25	Bicep curls (Db)	12		12		12
	S51	Hammer Curls	10		10		10
	S44	Concentration Curl	15		12
FOREARMS	*S28	Reverse wrist curls (Db)	15		20		15
ABDOMINALS	*S39	Seated leg lifts	15		15		15
ABDOMINALS	*S36	Crunches	20		20

WEEK 4, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		10
	S65	Upright Rows (Bb)	10		10		10
	*S61	One Arm Lateral Raise (Cable)	12		10
	*S62	Upright Row (Cable)	15		12
	S64	Bent-Over Lateral Raises (Db)	15		15
	*S21	Dumbbell Shrugs	12/8		10/6		10/6
BACK	*S15	Back extension lying on stomach	12		12
	S59	Chin-Ups	10		10		Fatigue
	S60	Seated Cable Row	12		12		12
	S13	One arm row	10		10
ABDOMINALS	S74	Hanging Leg Lifts	15		15		15
	S75	Hanging Leg Lifts To Sides	15		15		15
	*S39	Seated leg lifts	Fatigue		Fatigue

WEEK 5, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S46	Decline Push-ups	Fatigue		Fatigue		Fatigue
	S29	Bench Press (Db)	12		12		10
	*S32	Incline Bench Press (Bb)	15		12
	S57	Pec. Deck Flys	12		10		10
TRICEPS	S68	Tricep Push Down	10		12		15
	S49	Tricep Extension (Cable)	10		10		10
	S69	Lying Tricep Extension (Bb)	12		10
	*S23	Kick backs (Db)	Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	20		15		15
	S71	Rolling Back	20		15		15
	*S37	Twisted Crunches	15		15
	*S72	Leg Pull Prone	Fatigue		Fatigue

WEEK 5, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	12		10		10
	S47	Leg Extension	12		10		10
	S58	Leg Press	10		10		10
	*S43	Lying Leg Curl	10		12
	S9	Toe raise	20		20
	S48	Seated Calf Raises	20		15		20
BICEPS	S77	Scott Curls	12		12		12
	S25	Bicep curls (Db)	10		10		10
	*S45	Cable Curl	10/10		10/10
FOREARMS	*S70	Wrist Curl (Bb)	15		15		15
ABDOMINALS	*S39	Seated leg lifts	15		20		20
ABDOMINALS	*S36	Crunches	Fatigue		Fatigue

WEEK 5, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S14	Front lat machine pulldown	12/6		10/5		10/5		6/12
	S13	One arm row	8		10		12
	S60	Seated Cable Row	10		8		6
	*S15	Back extension lying on stomach	10		12
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		10
	S62	Upright Row (Cable)	12		10		8
	*S19	Lateral Raise (Db)	10		8		6
	S64	Bent-Over Lateral Raises (Db)	10		10
	S21	Dumbbell Shrugs	12		12
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 6, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S53	Dips	Fatigue		Fatigue		Fatigue
	S30	Incline Bench Press (Db)	15		12		10
	S32	Incline Bench Press (Bb)	15		12		10
	* S57	Pec. Deck Flys	12		12		12
TRICEPS	S50	Tricep Bench Dips	12		12		10
	S24	Lying dumbbell triceps extension	15		12		12
	S49	Tricep Extension (Cable)	12/6		12/6
	*S69	Lying Tricep Extension (Bb)	12		15
ABDOMINALS	S72	Leg Pull Prone	20		15		15
	*S37	Twisted Crunches	10		10		10
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	* S39	Seated leg lifts	15		15		15

WEEK 6, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	12		10		10
	S4	Lunges (Db)	15		12		10
	S6	Stiff-leg dead lifts (Bb)	10		10
	S47	Leg Extension	10		10		10
	*S58	Leg Press	20		20
	S8	Standing Calf raises (Db)	15		15		15
	*S48	Seated Calf Raises	12		12
BICEPS	S51	Hammer Curls	12		12		12
	S25	Bicep curls (Db)	10		10		8
	*S52	Incline Bench Curl	12		10
FOREARMS	S28	Reverse wrist curls (Db)	15		12		10
ABDOMINALS	*S71	Rolling Back	Fatigue		Fatigue
ABDOMINALS	*S36	Crunches	Fatigue		Fatigue

WEEK 6, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S79	Lat Pull with Tube	12		10		10
	S54	Machine Rows	12		12		10
	S14	Front lat machine pull-down	12/8		10/8		10/8
	*S60	Seated Cable Row	10		10		10
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	15		12
	*S61	One Arm Lateral Raise (Cable)	12		12		10
	S63	Alternate Front Raise (Db)	12		12		12
	S19	Lateral Raise (Db)	10		12		10
	*S21	Dumbbell Shrugs	15		15
ABDOMINALS	S39	Seated leg lifts	20		20		20
	S37	Twisted Crunches	20		20		20
	*S73	The Roll-Up	10		8