Advance Fitness Phase 3,5 Days per Week (7th - 12th week)

WF members have access to download the printable version of the twelve weeks advanced strength training program (3,5 Days/Week). Click at the button provided below to download the Advanced 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	S30	Incline Bench Press (Db)	15		12		10
	S31	Bench Press (Bb)	12		12		10
	S53	Dips	12		12		12
	*S33	Flys (Db)	15		12
TRICEPS	S22	One arm Dumbbell Triceps Extension.	15		12		10
	S69	Lying Tricep Extension (Bb)	12		10		10
	*S68	Tricep Push Down	10		10
ABDOMINALS	S72	Leg Pull Prone	12/8		10/6		10/6
	*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	S1	Squats	15		12		10
	S4	Lunges (Db)	12		10		10
	S43	Lying Leg Curl	12		10		8
	S47	Leg Extension	10		8		8
	S8	Standing Calf raises (Db)	15		15		10
	*S48	Seated Calf Raises	15		15		10
BICEPS	S25	Bicep curls (Db)	15		12		12
	S26	Preacher Curl (Db)	12		10		10
	*S51	Hammer Curls	10		10
FOREARMS	*S27	Dumbbell wrist curls	15		12		10
ABDOMINALS	*S73	The Roll-Up	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S74	Hanging Leg Lifts	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	S14	Front lat machine pulldown	12		12		10
	S54	Machine Rows	10		10		10
	S60	Seated Cable Row	12		10
	*S15	Back extension lying on stomach	15		12
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		10
	*S62	Upright Row (Cable)	10		10
	S19	Lateral Raise (Db)	10		10
	S64	Bent-Over Lateral Raises (Db)	10		10
	*S21	Dumbbell Shrugs	15		15
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S71	Rolling Back	Fatigue		Fatigue
	*S36	Crunches	Fatigue

WEEK 7, 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
	S34	Incline Flys (Db)	122		12		12
	S31	Bench Press (Bb)	10		10		10
	*S35	Push - ups	Fatigue		Fatigue
TRICEPS	S69	Lying Tricep Extension (Bb)	15/88		12/8		10/6
CHEST	S29	Bench Press (Db)	10		10		10
TRICEPS	*S68	Tricep Push Down	122		12
TRICEPS	*S22	One arm Dumbbell Triceps Extension.	Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	20		15		15
	S37	Twisted Crunches	20		20		20
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	*S36	Crunches	Fatigue		Fatigue

WEEK 7, 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)	10		10		10
	S58	Leg Press	15		15		15
	S47	Leg Extension	12		12		12
	*S2	Lunge	10		10
	S67	Inner Thigh Adduction (Cable)	15		15
	S9	Toe raise	20		20		20
	*S48	Seated Calf Raises	20/10		15/10		15/10
BICEPS	S25	Bicep curls (Db)	12		12		10
	S26	Preacher Curl (Db)	10		10
	*S44	Concentration Curl	Fatigue		Fatigue
FOREARMS	S27	Dumbbell wrist curls	15		15		15
FOREARMS	*S28	Reverse wrist curls (Db)	10		10		10
ABDOMINALS	*S73	The Roll-Up	15		15		15
ABDOMINALS	*S71	Rolling Back	20		20		20

WEEK 7, 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	S59	Chin-Ups	10		10		10
	S12	Lat machine pulldowns behind the neck	12/8		10/6		10/10
	S13	One arm row	12		12		12
	S60	Seated Cable Row	10		10
	*S15	Back extension lying on stomach	15		15		15
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		10		10
	S65	Upright Rows (Bb)	12		12		12
	S19	Lateral Raise (Db)	12		10
	S63	Alternate Front Raise (Db)	12		10
	S64	Bent-Over Lateral Raises (Db)	12		10
	*S21	Dumbbell Shrugs	20		15		12
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S71	The Roll-Up	25		25		Fatigue
	*S36	Crunches	20		20

WEEK 8, WORKOUT 1

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
TRICEPS	S68	Tricep Push Down	15		12		10
	S49	Tricep Extension (Cable)	10/8		10/6		12/8
	S50	Tricep Bench Dips	Fatigue		Fatigue
	*S23	Kick backs (Db)	12		12
CHEST	S32	Incline Bench Press (Bb)	12		10		10
	S30	Incline Bench Press (Db)	12/6		12/6
	S56	Pullover	15		12		10
	*S33	Flys (Db)	12		12
ABDOMINALS	S37	Twisted Crunches	30		30		30
	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue
	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	20		20

WEEK 8, 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	S47	Leg Extension	15		10		10
	S58	Leg Press	15		15		15
	S5	Stiff-leg dead lifts (Db)	10		10		10
	S4	Lunges (Db)	12		10		10
	S8	Standing Calf raises (Db)	Fatigue		Fatigue
	S48	Seated Calf Raises	Fatigue		Fatigue
	*S9	Toe raise	Fatigue		Fatigue
BICEPS	S25	Bicep curls (Db)	12		12		12
	S26	Preacher Curl (Db)	10		10
	*S51	Hammer Curls	10		10
FOREARMS	*S28	Reverse wrist curls (Db)	15		20		25
ABDOMINALS	*S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	15		15

WEEK 8, 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	S59	Chin-Ups	10		10		10
	S13	One arm row	12		12		12
	S14	Front lat machine pulldown	15		12		10
	*S15	Back extension lying on stomach	10		10
SHOULDERS AND TRAPEZIUS	S65	Upright Rows (Bb)	12		10		10
	S17	Shoulder Press (Db)	10		10		10
	S61	One Arm Lateral Raise (Cable)	12		10
	S64	Bent-Over Lateral Raises (Db)	12		10
	*S17	Dumbbell Shrugs	15/10		12/10		10/10
ABDOMINALS	S37	Twisted Crunches	20		20		20
	S36	Crunches	20		20		20
	*S39	Seated leg lifts	Fatigue		Fatigue
	*S71	Rolling Back	Fatigue		Fatigue

WEEK 9, 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	S31	Bench Press (Bb)	12		12		12
	S46	Decline Push-ups	10		10		10
	S53	Dips	10		10		10
	*S34	Incline Flys (Db)	12		12		12
TRICEPS	S24	Lying dumbbell triceps extension	15		12		12
	S68	Tricep Push Down	15		15		15
	S49	Tricep Extension (Cable)	12		12
	*S68	Tricep Push Down	Fatigue		Fatigue
ABDOMINALS	S37	Twisted Crunches	20		20		20
	S36	Crunches	20		20		20
	S39	Seated leg lifts	15		15		15
	*S73	The Roll-Up	20		20

WEEK 9, 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)	10		10		10
	S43	Lying Leg Curl	10		10		10
	*S58	Leg Press	15/8		15/8		10/10
	S8	Standing Calf raises (Db)	20		15		15
	S48	Seated Calf Raises	15		15		15
BICEPS	S45	Cable Curl	10		10		10
	S52	Incline Bench Curl	12		10		10
	*S44	Concentration Curl	12		12
FOREARMS	S70	Wrist Curl (Bb)	20		15		15
ABDOMINALS	*S38	Pelvic Raises	30		20
	*S39	Seated leg lifts	Fatigue		Fatigue
	*S72	Leg Pull Prone	20

WEEK 9, 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	S63	Alternate Front Raise (Db)	12		10		10
	S65	Upright Rows (Bb)	15/10		10/10		10/10
	S19	Lateral Raise (Db)	12		12		12
	S64	Bent-Over Lateral Raises (Db)	12		12		12
	S19	Arnold Press	12		12		12
	*S21	Dumbbell Shrugs	15/15		12/12		10/10
BACK	S54	Machine Rows	10		10		10
	S13	One arm row	12		12		10
	S14	Front lat machine pulldown	10		10		10
	*S60	Seated Cable Row	Fatigue		Fatigue
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	20		20		20
	*S72	Leg Pull Prone	Fatigue		Fatigue

WEEK 10, 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)	10/8		12/10		10/10
	S30	Incline Bench Press (Db)	10		12		15
	S49	Decline Push-ups	15		12		10
	*S35	Push - ups	Fatigue		Fatigue
TRICEPS	S69	Lying Tricep Extension (Bb)	10/10		12/12		15/15
	S68	Tricep Push Down	15		15
	S23	Kick backs (Db)	12		12
	*S50	Tricep Bench Dips	Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S38	Twisted Crunches	20		15		10
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	*S36	Crunches	20		15		10

WEEK 10, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BICEPS	S45	Cable Curl	15/10		12/10		10/10
	S26	Preacher Curl (Db)	12		10		10
	S51	Hammer Curls	12		10		10
FOREARMS	S27	Dumbbell wrist curls	15		15		15
LEGS	S47	Leg Extension	15		15		15
	S58	Leg Press	12		12		15
	S1	Squats	15		15		15
	S2	Lunge	10		10
	S66	Outer-Thigh Abduction (Cable)	15		15
	S8	Standing Calf raises (Db)	Fatigue		Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	20		20		20
	S73	The Roll-Up	Fatigue		Fatigue
	S37	Twisted Crunches	20		20

WEEK 10, 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 pulldowns behind the neck	12		12		12
	S60	Seated Cable Row	10/8		10/8		15/8
	S13	One arm row	12		10		10
	S59	Chin-Ups	Fatigue		Fatigue		Fatigue
	*S15	Back extension lying on stomach	15		15
SHOULDERS AND TRAPEZIUS	S61	One Arm Lateral Raise (Cable)	10		12
	S64	Bent-Over Lateral Raises (Db)	10		12
	S18	Arnold Press	10		10		10
	S62	Upright Row (Cable)	10		10		10
	S63	Alternate Front Raise (Db)	12		12
	*S21	Dumbbell Shrugs	15/10		15/12		15/15
ABDOMINALS	S71	Rolling Back	20		20		20
	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue
	*S73	The Roll-Up	20		20

WEEK 11, 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
	S32	Incline Bench Press (Bb)	10		10		10
	S31	Bench Press (Bb)	12		10		10
	*S57	Pec. Deck Flys	10/10		12/10		15/10
TRICEPS	S69	Tricep Push Down	15		12		12
	S68	Tricep Push Down	15		15		10
	S49	Tricep Extension (Cable)	12		12		10
	*S23	Kick backs (Db)	10		10
ABDOMINALS	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue
	S38	Pelvic Raises	15/10		15/10		15/10
	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

WEEK 11, 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		10
	S4	Lunges (Db)	12		12		12
	S6	Stiff-leg dead lifts (Bb)	15		15
	S43	Lying Leg Curl	10		10
	S47	Leg Extension	Fatigue		Fatigue		Fatigue
	S48	Seated Calf Raises	20		20		15
	*S7	Standing calf raises	15		15		10
BICEPS	S25	Bicep curls (Db)	10		10		10
	S45	Cable Curl	15/10		12/8		10/10
	S44	Concentration Curl	Fatigue		Fatigue
FOREARMS	S28	Reverse wrist curls (Db)	15		15
FOREARMS	*S70	Wrist Curl (Bb)	15		15
ABDOMINALS	*S36	Crunches	20		20		20
ABDOMINALS	*S39	Seated leg lifts	15		15		15

WEEK 11, 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	S55	Machine Lower Back Workout	12		10		10
	S14	Front lat machine pulldown	12/10		10/8		10/8
	S12	Lat machine pulldowns behind the neck	15		15		15
	S54	Machine Rows	10		10		10
	*S15	Back extension lying on stomach	15		15
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		10		10
	S61	One Arm Lateral Raise (Cable)	10/10		10/10		10/10
	S19	Lateral Raise (Db)

WEEK 12, 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	S35	Push - ups	15		12		10
	S30	Incline Bench Press (Db)	12		10		10
	S29	Bench Press (Db)	15/10		12/10		10/8
	S53	Dips	Fatigue		Fatigue
	*S57	Pec. Deck Flys	10		10
TRICEPS	S69	Tricep Push Down	15		12		10
	S68	Tricep Push Down	10/10		10/10		10/10
	S49	Tricep Extension (Cable)	12		12
	*S24	Lying dumbbell triceps extension	Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S36	Crunches	20		15		15
	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	30		30

WEEK 12, WORKOUT 2

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
LEGS	S3	Squats (Db)	12		10		10		10
	S58	Leg Press	15		15		15
	S2	Lunge	10		10		10
	S6	Stiff-leg dead lifts (Bb)	15		15		15
	S47	Leg Extension	Fatigue		Fatigue		Fatigue
	S8	Standing Calf raises (Db)	Fatigue		Fatigue		Fatigue
BICEPS	S51	Hammer Curls	12		12		12
	S26	Preacher Curl (Db)	12		Fatigue		Fatigue
	S45	Cable Curl	10/10		10/10
FOREARMS	*S70	Wrist Curl (Bb)	20		20		20
ABDOMINALS	*S37	Twisted Crunches	30		30		30
ABDOMINALS	*S36	Crunches	30		30		30

WEEK 12, 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	S59	Chin-Ups	10		10		10
	S54	Machine Rows	10		10		10
	S14	Front lat machine pulldown	12		10		10
	S60	Seated Cable Row	10/8		10/8
	*S55	Machine Lower Back Workout	12		10
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	12		10		10
	S17	Shoulder Press (Db)	12		10		10
	S20	Upright Row (Db)	10/10		12/12
	S19	Lateral Raise (Db)	15		12
	*S65	Upright Rows (Bb)	15		12
	*S21	Dumbbell Shrugs	15/15		15/15		10/10
ABDOMINALS	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	30		20		20
	*S38	Pelvic Raises	15		15		15