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