Intermediate/Advanced Weight Trainer's
This section cover's the weight training routines and weight training diet's for men/women who already have a little experience weight training.
Intermediate Routine
This routine is meant for those of you who have been weight training for at least 4 to 6 months and are ready to advance to a more challenging program.
This program will help further your balance and strength levels. Remember, if you are a beginner, you may want to start at the beginner weight lifting program here.
This routine will use additional weight training exercises and more repetitions than the beginners program. In order to start building muscle mass, higher intensity levels are needed which this routine will introduce you to.
I recommend you follow this routine for 2 to 4 months before graduating to the advance level routines. I recommend you also print off some weight training logs and diaries located here, and keep track of your progress.
Alright, let's take a look at this intermediate weight lifting routine.
The training schedule for this intermediate weight training routine will be as follows:
This program will help further your balance and strength levels. Remember, if you are a beginner, you may want to start at the beginner weight lifting program here.
This routine will use additional weight training exercises and more repetitions than the beginners program. In order to start building muscle mass, higher intensity levels are needed which this routine will introduce you to.
I recommend you follow this routine for 2 to 4 months before graduating to the advance level routines. I recommend you also print off some weight training logs and diaries located here, and keep track of your progress.
Alright, let's take a look at this intermediate weight lifting routine.
The training schedule for this intermediate weight training routine will be as follows:
Training Schedule
Day one:
Upper body workout
Day two:
Rest
Day three:
Lower body workout
Day four:
Rest
Day five:
Upper body workout
Day six:
Rest
Day seven:
Lower body workout
Repeat*
Upper body workout
Day two:
Rest
Day three:
Lower body workout
Day four:
Rest
Day five:
Upper body workout
Day six:
Rest
Day seven:
Lower body workout
Repeat*
Days 1 and 5 : Upper Body
Warm up
Stationary bike/elliptical/treadmill 5 to 10 minutes
Stretching 5 to 10 minutes
Back
Lat machine pull downs:
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps
Single arm dumbbell rows:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
shrugs:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
Chest
Bench press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 8 - 12 reps
Incline dumbbell press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 - 12 reps
Shoulders
Dumbbell press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps
Side laterals:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
Biceps
Standing barbell curls:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
Triceps
Lying triceps extensions:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
Abdominals
Crunches:
3 x 15 - 20 reps
Days 2, 4, and 6: Rest
For days two, four, and six, you will be resting. I strongly recommend that you stay out of the gym and allow your muscles and body, to recuperate from weight training. This is very important since this is the time your body repairs itself and grows.
Here is an article a great article on the importance of rest:
Muscle recuperation and rest
Here is an article a great article on the importance of rest:
Muscle recuperation and rest
Days 3 and 7: Lower Body
Warm up
Stationary bike/elliptical/treadmill 5 to 10 minutes
Stretching 5 to 10 minutes
Quadriceps
Leg extensions:
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps
Squats:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
Hamstrings
Leg curl:
Warm up 1 x 15 reps
1 x 12 - 15 reps
1 x 12 reps
Calves
Standing calf raises:
Warm up 1 x 25 reps
1 x 15 reps
1 x 15 reps
1 x 12 reps
Stationary bike/elliptical/treadmill 5 to 10 minutes
Stretching 5 to 10 minutes
Quadriceps
Leg extensions:
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps
Squats:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
Hamstrings
Leg curl:
Warm up 1 x 15 reps
1 x 12 - 15 reps
1 x 12 reps
Calves
Standing calf raises:
Warm up 1 x 25 reps
1 x 15 reps
1 x 15 reps
1 x 12 reps