Strength Training Program

INTERMEDIATE FITNESS PROGRAM

INTERMEDIATE FITNESS PHASE ; 1,2 DAYS/WEEK

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
	S33	Flys (Db)	10		10		10
	*S53	Dips	8		8
SHOULDERS	S17	Shoulder Press (Db)	12		10		12
	S20	Upright Row (Db)	10		10		10
	S19	Lateral Raise (Db)	12		10		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10		8
TRICEPS	S68	Tricep Push Down	12		10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	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
	S47	Leg Extension	10		10		10
	S43	Lying Leg Curl	10		10		10
	S4	Lunges (Db)	10		10
	S48	Seated Calf Raises	15		15
	*S8	Standing Calf raises (Db)	12		12
BACK	S13	One arm row	12		10		12
	S14	Front lat machine pulldown	10		10		10
	*S15	Back extension lying on stomach	12		12
BICEPS	S25	Bicep curls (Db)	12		10		12
	S45	Cable Curl	10		10
	S52	Incline Bench Curl	10		10
FOREARMS	*S70	Wrist Curl (Bb)	12		10		12
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S36	Crunches	15		15

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	S29	Bench Press (Db)	15		12		10
	S30	Incline Bench Press (Db)	10		12		10
	S33	Flys (Db)	12		10		12
SHOULDERS	S17	Shoulder Press (Db)	12		12		12
	S19	Lateral Raise (Db)	10		10		10
	*S63	Alternate Front Raise (Db)	10		10		10
TRAPEZIUS	*S21	Dumbbell Shrugs	12		10
TRICEPS	S50	Tricep Bench Dips	12		10		10
	S68	Tricep Push Down	10		10		10
	*S23	Kick backs (Db)	10		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	S56	PULLOVERS +++++	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	S58	Leg Press	15		12		10
	S47	Leg Extension	12		10		12
	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	12		10
	S13	One arm row	10		10		10
	S60	Seated Cable Row	10		10
	*S12	Lat machine pulldowns behind the neck	10		10
BICEPS	S52	Incline Bench Curl	12		10		12
BICEPS	S26	Preacher Curl (Db)	12		12
FOREARMS	S28	Reverse wrist curls (Db)	12		12
ABDOMINALS	S38 ⁺⁺⁺	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S39	Seated leg lifts	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	S31	Bench Press (Bb)	12		10		12
	S34	Incline Flys (Db)	12		12
	*S53	Dips	10		10
SHOULDERS	S17	Shoulder Press (Db)	12		10		10
	S20	Upright Row (Db)	10		10
	S19	Lateral Raise (Db)	10		10
TRAPEZIUS	S21	Dumbbell Shrugs	12		10		12
TRICEPS	S49	Tricep Extension (Cable)	12		10		12
TRICEPS	*S22	One arm Dumbbell Triceps Extension.	10		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S36	Crunches	15		12		10

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	S3	Squats (Db)	15		10		12
	*S58	Leg Press	12		12		10
	S47	Leg Extension	10		10
	S43	Lying Leg Curl	10		10
	S7	Standing calf raises	12		12		12
BACK	S13	One arm row	12		10		10
	S14	Front lat machine pulldown	10		12
	S15	Back extension lying on stomach	12		12
BICEPS	S45	Cable Curl	12		10		12
BICEPS	*S51	Hammer Curls	10		12
FOREARMS	*S28	Reverse wrist curls (Db)	12		12
ABDOMINALS	S40	BENT KICK-CROSSES +++++	Fatigue		Fatigue		Fatigue
ABDOMINALS	S36	Crunches	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
CHEST	S32	Incline Bench Press (Bb)	12		10		12
	S29	Bench Press (Db)	10		12		12
	S33	Flys (Db)	10		12		10
SHOULDERS	S17	Shoulder Press (Db)	10		10		10
	S19	Lateral Raise (Db)	12		12
	*S65	Upright Rows (Bb)	10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	10		10		10
	S68	Tricep Push Down	12		12
	*S23	Kick backs (Db)	10		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S39	Seated leg lifts	15		12		10

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	S10	Leg extensions with rubberband	12		10		12
	S43	Lying Leg Curl	12		10		12
	S3	Squats (Db)	12		10		10
	*S4	Lunges (Db)	12		10
	S48	Seated Calf Raises	12		12
	*S7	Standing calf raises	8		8
BACK	S12	Lat machine pulldowns behind the neck	12		12		12
	S13	One arm row	10		12		10
	S60	Seated Cable Row	8		10		8

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	S29	Bench Press (Db)	12		12		12
CHEST	S35	Push – ups	10		10
SHOULDERS	S18	Arnold Press	10		10		10
	S65	Upright Rows (Bb)	12		12
	*S64	Bent-Over Lateral Raises (Db)	10		10
TRAPEZIUS	S21	Dumbbell Shrugs	12		12		12
TRICEPS	S50	Tricep Bench Dips	12		10		10
	S68	Tricep Push Down	10		10
	*S49	Tricep Extension (Cable)	10		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S39	Seated leg lifts	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	S1	Squats	12		10		12
	S58	Leg Press	10		10
	S6	Stiff-leg dead lifts (Bb)	10		10
	S10	Leg extensions with rubberband	10		10
	S7	Standing calf raises	15		12		15
BACK	S59	Chin-Ups	12		10		10
	S13	One arm row	10		10
	*S14	Front lat machine pulldown	10		10
BICEPS	S52	Incline Bench Curl	10		10		10
BICEPS	S26	Preacher Curl (Db)	12		12		12
FOREARMS	*S28	Reverse wrist curls (Db)	10		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue
	S38	Pelvic Raises	15		12
	S39	Seated leg lifts	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	S30	Incline Bench Press (Db)	15		12		10
	S33	Flys (Db)	10		10		10
	S31	Bench Press (Bb)	12		12		12
SHOULDERS	S18	Arnold Press	10		10		10
	S63	Alternate Front Raise (Db)	12		12
	*S64	Bent-Over Lateral Raises (Db)	12		12
TRAPEZIUS	*S21	Dumbbell Shrugs	12		12
TRICEPS	S50	Tricep Bench Dips	10		12		12
	S68	Tricep Push Down	12		12
	*S23	Kick backs (Db)	10		12
ABDOMINALS	S40	Bent Kick Crosses ++++	Fatigue		Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

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	S58	Leg Press	15		12		12
	S4	Lunges (Db)	10		10		10
	S43	Lying Leg Curl	10		10
	*S47	Leg Extension	10		10
	S48	Seated Calf Raises	15		15		15
BACK	S16	Hyperextensions reserved	10		8
	S13	One arm row	10		10		10
	S14	Front lat machine pulldown	12		12
BICEPS	S51	Hammer Curls	10		10
BICEPS	S25	Bicep curls (Db)	10		10
FOREARMS	S28	Reverse wrist curls (Db)	15		12		10
ABDOMINALS	*S36	Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S39	Seated leg lifts	Fatigue		Fatigue		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	S32	Incline Bench Press (Bb)	15		12		10
	S35	Push – ups	10		10		10
	*S57	Pec. Deck Flys	12		12
SHOULDERS	S17	Shoulder Press (Db)	10		10		10
	S19	Lateral Raise (Db)	12		10		12
	S63	Alternate Front Raise (Db)	10		10		10
TRAPEZIUS	S21	Dumbbell Shrugs	12		12		12
TRICEPS	S23	Kick backs (Db)	12		12		12
	S68	Tricep Push Down	10		10		10
	*S49	Tricep Extension (Cable)	10		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S36	Crunches	15		12		15
	*S39	Seated leg lifts	Fatigue		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	S47	Leg Extension	12		10		8
	S43	Lying Leg Curl	12		10		8
	S1	Squats	10		12		15
	*S58	Leg Press	8		8
	S7	Standing calf raises	10		12		15
BACK	S14	Front lat machine pulldown	12		10		8
	S59	Chin-Ups	8		8
	*S15	Back extension lying on stomach	15		12		15
BICEPS	S52	Incline Bench Curl	10		10		10
BICEPS	S26	Preacher Curl (Db)	8		8		8
FOREARMS	S28	Reverse wrist curls (Db)	12		10
FOREARMS	S70	Wrist Curl (Bb)	12		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S39	Seated leg lifts	Fatigue		Fatigue

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
CHEST	S29	Bench Press (Db)	15		12		10
	S53	Dips	8		8
	S34	Incline Flys (Db)	12		12
SHOULDERS	S17	Shoulder Press (Db)	10		12		12
	S20	Upright Row (Db)	12		10		8
	S19	Lateral Raise (Db)	12		10		8
TRAPEZIUS	*S21	Dumbbell Shrugs	12		12		12
TRICEPS	S68	Tricep Push Down	12		12		12
	S22	One arm Dumbbell Triceps Extension.	10		10		10
	*S49	Tricep Extension (Cable)	8		8
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	Fatigue		Fatigue

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	S58	Leg Press	12		10		8
	S3	Squats (Db)	10		12
	S5	Stiff-leg dead lifts (Db)	10		12
	S47	Leg Extension	10		10
	S7	Standing calf raises	12		12		12
BACK	S60	Seated Cable Row	12		10		12
	S59	Chin-Ups	8		8
	S12	Lat machine pulldowns behind the neck	10		12		10
BICEPS	S25	Bicep curls (Db)	10		12		15
	S45	Cable Curl	10		10
	S52	Incline Bench Curl	10		10
FOREARMS	*S70	Wrist Curl (Bb)	15		15		15
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S39	Seated leg lifts	Fatigue		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	S30	Incline Bench Press (Db)	12		10		8
	S32	Incline Bench Press (Bb)	10		10		10
	*S35	Push – ups	12		12
SHOULDERS	S18	Arnold Press	8		10		12
	S19	Lateral Raise (Db)	10		10		10
	S65	Upright Rows (Bb)	10		10		10
TRAPEZIUS	S21	Dumbbell Shrugs	12		12		15
TRICEPS	S69	Lying Tricep Extension (Bb)	12		10		8
	S68	Tricep Push Down	12		10		8
	*S49	Tricep Extension (Cable)	12		12
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue

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	S1	Squats	12		10		8
	S47	Leg Extension	8		10		12
	S43	Lying Leg Curl	8		10		12
	S58	Leg Press	8		8
	*S48	Seated Calf Raises	12		12		12
BACK	S13	One arm row	12		10		8
	S14	Front lat machine pulldown	8		8
	*S15	Back extension lying on stomach	12		10		8
BICEPS	S25	BICEPS CURL (Db)	10		10		10
	S26	Preacher Curl (Db)	10		10		10
	S44	Concentration Curl	8		8
FOREARMS	S28	Reverse wrist curls (Db)	15		15		15
ABDOMINALS	*S56	Pullover	20		20

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	S33	Flys (Db)	12		10		8
	S29	Bench Press (Db)	8		10		12
	S53	Dips	8		8		8
SHOULDERS	S18	Arnold Press	12		10		8
	S64	Bent-Over Lateral Raises (Db)	8		10		12
	*S61	One Arm Lateral Raise (Cable)	10		10
TRAPEZIUS	S21	Dumbbell Shrugs	12		15		12
TRICEPS	S68	Tricep Push Down	10		10		10
	S24	Lying dumbbell triceps extension	8		8		8
	S23	Kick backs (Db)	12		12
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S38	PELVIC RAISES	12		12

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
LEGS	S1	Squats	15		12		10
	S4	Lunges (Db)	8		10		12
	S6	Stiff-leg dead lifts (Bb)	10		10
	*S47	Leg Extension	10		10
	S7	Standing calf raises	15		15
	S48	Seated Calf Raises	12		12
BACK	S59	Chin-Ups	10		8
	S13	One arm row	10		8		12
	S54	Machine Rows	8		10
BICEPS	S44	Concentration Curl	12		10		8
BICEPS	*S52	Incline Bench Curl	8		10		12
FOREARMS	*S70	Wrist Curl (Bb)	12		15		12
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	S40	Bent Kick Crosses	Fatigue		Fatigue		Fatigue

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	S32	Incline Bench Press (Bb)	12		10		8
	S29	Bench Press (Db)	12		10
	S33	Flys (Db)	12		10
SHOULDERS	S17	Shoulder Press (Db)	10		8		8
	S65	Upright Rows (Bb)	10		10
	S64	Bent-Over Lateral Raises (Db)	8		8
TRAPEZIUS	*S21	Dumbbell Shrugs	8		10		12
TRICEPS	S68	Tricep Push Down	10		8
	S22	One arm Dumbbell Triceps Extension.	12		10
	*S69	Lying Tricep Extension (Bb)	12		10
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	S37	Twisted Crunches	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	S4	Lunges (Db)	12		10		8
	S43	Lying Leg Curl	10		10		10
	S47	Leg Extension	10		10
	S9	Toe raise	10		10
	*S48	Seated Calf Raises	12		12		12
BACK	S54	Machine Rows	8		8		8
	S14	Front lat machine pulldown	10		8		10
	*S55	Machine Lower Back Workout	12		12		12
BICEPS	S44	Concentration Curl	10		12		15
	S25	Bicep curls (Db)	10		10
	S52	Incline Bench Curl	8		8
FOREARMS	S28	Reverse wrist curls (Db)	15		12		15
ABDOMINALS	S41	Standing Kick backs	Fatigue		Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

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	S30	Incline Bench Press (Db)	15		12		8
	S35	Push – ups	10		10		10
	S57	Pec. Deck Flys	12		10		12
SHOULDERS	S65	Upright Rows (Bb)	12		10		10
	S18	Arnold Press	10		10		12
	S19	Lateral Raise (Db)	10		10
TRAPEZIUS	*S21	Dumbbell Shrugs	12		12
TRICEPS	S50	Tricep Bench Dips	8		8
	S49	Tricep Extension (Cable)	10		10
	*S68	Tricep Push Down	8		8
ABDOMINALS	S36	Crunches	20		15		12
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue		Fatigue

WEEK 12 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	S58	Leg Press	12		12		12
	S6	Stiff-leg dead lifts (Bb)	10		10		10
	S4	Lunges (Db)	10		10
	*S47	Leg Extension	12		12
	S7	Standing calf raises	20		20
	*S48	Seated Calf Raises	15		15
BACK	S55	Machine Lower Back Workout	12		10		8
	S15	Back extension lying on stomach	10		10		10
	S54	Machine Rows	12		12
BICEPS	S51	Hammer Curls	12		10		12
BICEPS	S26	Preacher Curl (Db)	12		10		12
FOREARMS	S28	Reverse wrist curls (Db)	12		12
FOREARMS	*S70	Wrist Curl (Bb)	8		8
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue