Intermediate to Advance Phase 3,4 Days per WEEK

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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 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
LEGS	S58	Leg Press	15		12		10
	S47	Leg Extension	12/6		10/6		12/5
	S43	Lying Leg Curl	12		12
	S5	Stiff-leg dead lifts (Db)	10		10
	S8	Standing Calf raises (Db)	10		12		15
BACK	S59	Chin-Ups	10		8		6
	S13	One arm row	10/5		10/5		8/4
	S60	Seated Cable Row	10		10
	*S14	Front lat machine pulldown	10		10
BICEPS	S25	Bicep curls (Db)	12		10		12
	S26	Preacher Curl (Db)	12		10
FOREARMS	S28	Reverse wrist curls (Db)	12		10
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S42	Pelvic lifts	Fatigue		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
CHEST	S32	Incline Bench Press (Bb)	12		10		12
	S33	Flys (Db)	10/6		10/6
	S53	Dips	10		8		6
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		8
	S20	Upright Row (Db)	10		10		8
	S19	Lateral Raise (Db)	10		10		8
	*S21	Dumbbell Shrugs	12		10
TRICEPS	S68	Tricep Push Down	12		10		8
	*S22	One arm Dumbbell Triceps Extension.	10		10		12
CHEST	S57	Pec. Deck Flys	Fatigue		Fatigue		Fatigue
ABDOMINALS	S38	Pelvic Raises	15		12		10

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
LEGS	S3	Squats (Db)	15		10		12
	S58	Leg Press	12		10		8
	S47	Leg Extension	10/6		10/6
	S66	Outer-Thigh Abduction (Cable)	10/6		8/4
	S7	Standing calf raises	12		12		12
BACK	S14	Front lat machine pulldown	12		10		10
	S13	One arm row	10/6		8/5
	S15	Back extension lying on stomach	12		12		10
BICEPS	S45	Cable Curl	12		10		12
	S51	Hammer Curls	10		12		10
FOREARMS	*S28	Reverse wrist curls (Db)	12		12
ABDOMINALS	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	Fatigue		Fatigue

WEEK 3, 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	S32	Incline Bench Press (Bb)	12/6		10/5		8/4
	S29	Bench Press (Db)	10		12		12
	S56	Pullover	10		8		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		8		10
	S61	One Arm Lateral Raise (Cable)	12/6		12/6
	S65	Upright Rows (Bb)	10		10		8
TRICEPS	S69	Lying Tricep Extension (Bb)	10		10		10
	*S68	Tricep Push Down	12		12		12
	S23	Kick backs	10/5		10/5
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S72	Leg Pull Prone	15		12		10
	*S74	Hanging Leg Lifts	Fatigue		Fatigue		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	S10	Leg extensions with rubberband	12/6		10/5		8/4
	S43	Lying Leg Curl	12		10		12
	S47	Leg Extension	12		10		10
	S1	Squats	12		10		8
	S48	Seated Calf Raises	12		12		10
	*S7	Standing calf raises	8		8		8
BACK	S14	Front lat machine pulldown	12		12		12
	S13	One arm row	10		12		10
	S60	Seated Cable Row	12		12
BICEPS	S44	Concentration Curl	12/8		10/6		8/5
	S45	Cable Curl	8		10		12
FOREARMS	S28	Reverse wrist curls (Db)	12		10		12
	*S70	Wrist Curl (Bb)	12		10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		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
CHEST	S29	Bench Press (Db)	12/6		12/6		12/6
	S53	Dips	10		10		10
	*S35	Push - ups	10		10		10
SHOULDERS AND TRAPEZIUS	S65	Upright Rows (Bb)	12		10		8
	S64	Bent-Over Lateral Raises (Db)	10		10		10
	S21	Dumbbell Shrugs	12		12
	S63	Alternate Front Raise (Db)	12		10
TRICEPS	S68	Tricep Push Down	10		8		8
	S50	Tricep Bench Dips	10/6		8/4
	S49	Tricep Extension (Cable)	8		10		12
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S40	Bent Kick Crosses	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

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
LEGS	S1	Squats	10/6		8/5		5/8
	S58	Leg Press	10		8		10
	S5	Stiff-leg dead lifts (Db)	10		10		8
	S47	Leg Extension	10		10		8
	S7	Standing calf raises	15/8		12/6		15/6
BACK	S12	Lat machine pulldowns	10		8		6
	S16	Hyperextensions reserved	10		10		10
	*S59	Chin-Ups	8		10		12
BICEPS	S52	Incline Bench Curl	10		10		10
	S26	Preacher Curl (Db)	10		10		8
FOREARMS	S28	Reverse wrist curls (Db)	10/6		8/4
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S72	Leg Pull Prone	15/8		12/6
	*S74	Hanging Leg Lifts	Fatigue		Fatigue

WEEK 4, 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
CHEST	S32	Incline Bench Press (Bb)	15		12		10		8
	S33	Flys (Db)	10/5		10/5		10/5
	S31	Bench Press (Bb)	12		10		8
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	10		10		10
	S63	Alternate Front Raise (Db)	12		12		12
	S64	Bent-Over Lateral Raises (Db)	12		12
	*S21	Dumbbell Shrugs	12/8		12/6
TRICEPS	S50	Tricep Bench Dips	10		8		8
	S68	Tricep Push Down	12		12		12
	*S49	Tricep Extension (Cable)	10/6		6/10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

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
LEGS	S58	Leg Press	15		12		12
	S4	Lunges (Db)	10		8		8
	S43	Lying Leg Curl	10/6		10/6		10/6
	*S47	Leg Extension	10/6		10/6		10/6
	S48	Seated Calf Raises	15		15		15
BACK	S59	Chin-Ups	10		8		6
	S54	Machine Rows	10		10		10
	S14	Front lat machine pulldown	12		12		12
BICEPS	S25	Bicep curls (Db)	10		10		8
	S51	Hammer Curls	10		10		8
FOREARMS	S28	Reverse wrist curls (Db)	15		12		10
ABDOMINALS	S73	The Roll-Up	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	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	15		12		10
	S30	Incline Bench Press (Db)	10		10		10
	S57	Pec. Deck Flys	12/8		12/6
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		10		10
	S61	One Arm Lateral Raise (Cable)	12		10		8
	S64	Bent-Over Lateral Raises (Db)	10		10		10
	S21	Dumbbell Shrugs	12		12		12
TRICEPS	S23	Kick backs (Db)	12		12		12
	S68	Tricep Push Down	10/6		10/5		8/4
	*S69	Lying Tricep Extension (Bb)	10		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	15		12		15
	*S73	The Roll-Up	Fatigue		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	S47	Leg Extension	12		10		8
	S43	Lying Leg Curl	12		10		8
	S1	Squats	10		12		15
	S58	Leg Press	8/4		8/4
	S8	Standing Calf raises (Db)	10/6		12/6		15/6
BACK	S59	Chin-Ups	10		8		6
	S14	Front lat machine pulldown	6		8		10
	*S15	Back extension lying on stomach	15		12		10
BICEPS	S52	Incline Bench Curl	10/6		8/4		4/8
	S26	Preacher Curl (Db)	8		8
FOREARMS	S28	Reverse wrist curls (Db)	12		10
	S70	Wrist Curl (Bb)	12		10
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	*S39	Seated leg lifts	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
CHEST	S29	Bench Press (Db)	15		12		10		8
	S53	Dips	8		8		6
	S34	Incline Flys (Db)	12/8		10/6
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	8		10		12
	S20	Upright Row (Db)	12		10		8
	S19	Lateral Raise (Db)	12		10		8
	*S21	Dumbbell Shrugs	12		12		12
TRICEPS	S68	Tricep Push Down	12		12		12
	S49	Tricep Extension (Cable)	10		10		10
	S24	Lying dumbbell triceps extension	8		8
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	Fatigue		Fatigue