Program Levels
Additional Information
Before You Start
Components of a Workout
Principles of Exercise
Exercise List
Cardio Training Info
Strength Training Info
Glossary of Terms
At the Gym, Maintenance Program
Foundation Program
Home Workout
Building Phase
Maintenance
Gym Workout
Building Phase
Maintenance
Intensity Level
3-5 Beginner Fitness Level
5-7 Average Fitness Level
7-10 High Fitness Level
Training Heart Rate
50%-60% Low Fitness Level
60%-75% Avg. Fitness Level
75%-85% High Fitness Level
Week 9
- Perform
1 set
of
12 reps
for each exercise.
- Quickly move from one exercise to the next; wait no more than 1 minute between exercises.
Muscle Group
Exercise
(or choose from muscle group list)
1)
Quadriceps
Barbell Squat
2)
Chest
Barbell Bench Press
3)
Hamstrings
Leg Curl
4)
Back
One-Arm Row
5)
Calves
Stair Calf Raise
6)
Shoulders
Upright Cable Row
7)
Abdominal
Decline Crunch
8)
Biceps
Dumbbell Preacher Curl
9)
Lower Back
Back Extension
10)
Triceps
Triceps Extension
Printable Documents - Weeks 9 thru 12
Exercise List
Exercise Log
Exercise Log
