II Advance Fitness Phase 5 Days per Week (7th - 12th week)

WF members have access to download the printable version of the twelve weeks Advanced II strength training program (5 Days/Week). Click at the button provided below to download the Advanced II Strength Training Program.

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FREE SAMPLE
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 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	S29	BENCH PRESS (Db)	15/7		12/6		10/5
	S32	INCLINE BENCH PRESS (Bb)	12		12		10
	S35	PUSH-UPS	12		12		12
	*S34	INCLINE FLYS	15		12
TRICEPS	S22	ONE ARM TRICEPS EXTENSION (Db)	15		12		10
	S68	TRICEPS PUSHDOWN	12		10		10
	*S24	LYING TRICEPS EXTENSION (Db)	10		10
ABDOMINALS	S38	PELVIC RAISES	20		20		20
	*S37	TWISTED CRUNCHES	15		15		15
	*S39	SEATED LEG LIFTS	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
	S4	LUNGES (Db)	12		10		10
	S43	LYING LEG CURLS	12		10		8
	S47	LEG EXTENSION (ONE LEG)	10		8		8
	S9	TOE RAISES	15		15		10
CALVES
CALVES	*S48	SEATED CALF RAISES	15		15		10
BICEPS	S25	BICEPS CURL (Db)	15		12		12
	S26	PREACHER CURL (Db)	12		10		10
	*S44	CONCENTRATION CURL	10		10
WRIST	*S70	WRIST CURLS (Bb)	15		12		10
ABDOMINALS	*S74	HANGING LEG LIFTS	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S75	HANGING LEG LIFTS TO SIDE	Fatigue		Fatigue

WEEK 1, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S12	LAT. MACHINE PULL-DOWN BEHIND THE NECK	12		12		10
	S13	ONE ARM ROW	10		10		10
	S60	SEATED CABLE ROW	12/6		10/5
SHOULDERS	S17	SHOULDER PRESS	12		10		10
	*S20	UPRIGHT ROW (Db)	10		10
	S61	ONE ARM LATERAL RAISE (CABLE)	10		10
	S64	BENT OVER LATERAL RAISE (Db)	10		10
	*S21	DUMBBELL SHRUGS	15		15
ABDOMINALS	S39	SEATED LEG LIFTS	Fatigue		Fatigue		Fatigue
	S37	TWISTED CRUNCHES	Fatigue		Fatigue
	*S72	LEG PULL PRONE	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	S46	Decline Push-ups	15		12		12
	S56	Pullover	12		12		12
	082	WIDE-GRIP BENCH PRESS	10		10		10
	*S53	Dips	Fatigue		Fatigue
TRICEPS	S49	Triceps Extension (Cable)	15/8		12/8		10/6
	S68	Triceps Push Down	10		10		10
	S24	Lying dumbbell triceps extension	12		12
	*S23	Kick backs (Db)	Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	20		15		15
	S37	Twisted Crunches	20		20		20
	S88	Cable Crunches	Fatigue		Fatigue		Fatigue

WEEK 7, 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
LEGS
	S58	Leg Press	10		10		10		10
	S4	Lunges (Db)	15		15		15
	S6	Stiff-leg dead lifts (Bb)	12		12		12
	S47	Leg Extension	10		10		Fatigue
	S43	Lying Leg Curl	15		15		Fatigue
	*S48	Seated Calf Raises	20		20		20
BICEPS	S25	Bicep curls (Db)	12		12		10
	S45	Cable Curl	15/8		12/6		10/5
	*S44	Concentration Curl	10		10
FOREARMS	S27	Dumbbell wrist curls	15		15				15
ABDOMINALS	S39	Seated leg lifts	15		15		15
ABDOMINALS	*S74	Hanging Leg Lifts	10		10		10

WEEK 7, 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
BACK
	S14	Front lat machine pulldown	12		10		10		8
	S13	One arm row	12/8		10/6		10/10
	S54	Machine Rows	12		10		10
	S60	Seated Cable Row	10		10
	*S15	Back extension lying on stomach	15		15		15
	S12	Lat. machine pull-downs behind the neck	10		10		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		8		8
	S20	Upright Row (Db)	12		10
	S19	Lateral Raise (Db)	12		10
	S64	Bent-Over Lateral Raises (Db)	12		10
	*S21	Dumbbell Shrugs	20		15		12
ABDOMINALS	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	S72	Leg Pull Prone	25		25		Fatigue
	*S37	Twisted Crunches	20		20

WEEK 8, WORKOUT 1

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
TRICEPS	S69	Lying Tricep Extension (Bb)	15/8		12/Fatigue		10/Fatigue
	S68	Tricep Push Down	10/8		10/6		12/8
	S49	Tricep Extension (Cable)	12		10
	*S50	Tricep Bench Dips	Fatigue		Fatigue
CHEST	S30	Incline Bench Press (Db)	12		10		10		8
	S29	Bench Press (Db)	12/6		12/6
	S34	Incline Flys (Db)	15		12		10
	*S57	Pec. Deck Flys	12		12
ABDOMINALS	S37	Twisted Crunches	15		15		15
	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S36	Crunches	30		30		30

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	S43	Lying Leg Curl	15		10		10
	S3	Squats (Db)	15		12		10
	S47	Leg Extension	10		10		10
	S4	Lunges (Db)	12		10		10
	S9	Toe raise	Fatigue		Fatigue
	S8	Standing Calf raises (Db)	Fatigue		Fatigue
BICEPS	S25	Bicep curls (Db)	Fatigue		Fatigue
	S26	Preacher Curl (Db)	12		12		12
	S45	Cable Curl	10		10
	*S51	Hammer Curls	10		10
FOREARMS	*S70	Wrist Curl (Bb)	15		20		25
ABDOMINALS	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S36	Crunches	15		15		15

WEEK 8, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S12	Lat machine pulldowns behind the neck	10		10		10		8
	S54	Machine Rows	12/6		12/6		10/5
	S60	Seated Cable Row	15		12		10
	*S13	One arm row	10		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		10
	S18	Arnold Press	10		10		10
	S61	One Arm Lateral Raise (Cable)	12		10
	S63	Alternate Front Raise (Db)	12		10
	*S21	Dumbbell Shrugs	15/10		12/10		10/10
ABDOMINALS	S37	Twisted Crunches	20		20		20
	S74	Hanging Leg Lifts	20		20		20
	*S88	Cable Crunches	Fatigue		Fatigue
	*S39	Seated leg lifts	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	S56	Pullover	12		12		12
	S46	Decline Push-ups	10		10		10
	*S53	Dips	Fatigue		Fatigue		Fatgue
	S57	Pec. Deck Flys	10		10		10
TRICEPS	S68	Tricep Push Down	15		12		12
	S22	One arm Dumbbell Triceps Extension.	15/8		12/6		10/5
	S23	Kick backs (Db)	12		12
	*S24	Lying dumbbell triceps extension	Fatigue		Fatigue
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	15		15		15
	*S73	The Roll-Up	20		20

WEEK 9, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET3		SET 4
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
LEGS	S3	Squats (Db)	15		12		10
	S4	Lunges (Db)	10		10		10
	S43	Lying Leg Curl	10		10		10
	*S5	Stiff-leg dead lifts (Db)	15		12		10
	S47	Leg Extension	12		Fatigue		Fatigue
	S48	Seated Calf Raises	15		15		15		15
BICEPS	S51	Hammer Curls	10		10		10
	S80	Bicep Curls with Tube	12		10		10
	S26	Preacher Curl (Db)	12		12
FOREARMS	*S28	Reverse wrist curls (Db)	20		15		15
ABDOMINALS	*S71	Rolling Back	30		20
	*S39	Seated leg lifts	Fatigue		Fatigue
	*S72	Leg Pull Prone	20		20

WEEK 9, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
SHOULDERS AND TRAPEZIUS	S65	Upright Rows (Bb)	12/6		10/5		10/5
	S61	One Arm Lateral Raise (Cable)	12		10		10
	S18	Arnold Press	12		12		12
	*S19	Lateral Raise (Db)	12		12		12
	S64	Bent-Over Lateral Raises (Db)	12		12		12
	*S21	Dumbbell Shrugs	15/15		12/12		10/10
BACK	S79	Lat Pull with Tube	10		10		10
	S14	Front lat machine pulldown	12		12		10
	S13	One arm row	15		12		10
LEGS	*S89	Good Morning(Bb) (Advanced)	10		10
ABDOMINALS	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	S36	Crunches	20		20		20
	S39	Seated leg lifts	Fatigue		Fatigue

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	S32	Incline Bench Press (Bb)	10/8		12/10		10/10
	S29	Bench Press (Db)	10		12		15
	S34	Incline Flys (Db)	15		12		10
	*S53	Dips	Fatigue		Fatigue
TRICEPS	S49	Tricep Extension (Cable)	10/10		12/12		15/15
	S68	Tricep Push Down	15		15
	S24	Lying dumbbell triceps extension	12		12
	*S23	Kick backs (Db)	Fatigue		Fatigue
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	10		10		10
	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	15		15		10

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
BICEPS	S26	Preacher Curl (Db)	15/10		12/10		10/10
	S80	Bicep Curls with Tube	12		10		10
	S45	Cable Curl	12		10		10
FOREARMS	*S70	Wrist Curl (Bb)	15		15		15
LEGS	S4	Lunges (Db)	15		15		15
	S58	Leg Press	10		12		15
	S6	Stiff-leg dead lifts (Bb)	15		15		15
	S47	Leg Extension	10		10
	*S43	Lying Leg Curl	15		15
	S48	Seated Calf Raises	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S39	Seated leg lifts	20		20		20
	*S88	Cable Crunches	Fatigue		Fatigue
	*S37	Twisted Crunches	20		20

WEEK 10, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S14	Front lat machine pulldown	12		12		12
	S60	Seated Cable Row	10/8		10/8		15/8
	S54	Machine Rows	12		10		10
	S59	Chin-Ups	12		10		10
	*S15	Back extension lying on stomach	15		15
SHOULDERS AND TRAPEZIUS	S63	Alternate Front Raise (Db)	10		12
	S64	Bent-Over Lateral Raises (Db)	10		12
	S17	Shoulder Press (Db)	10		10		10
	S65	Upright Rows (Bb)	10		10		10
	*S21	Dumbbell Shrugs	15/10		15/12		15/15
ABDOMINALS	S17	Shoulder Press (Db)	12		12
	S74	Hanging Leg Lifts	20		20		20
	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S71	Rolling Back	20		20

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	S56	Pullover	Fatigue		Fatigue		Fatigue
	S30	Incline Bench Press (Db)	10		10		10
	S32	Incline Bench Press (Bb)	12		10		10
	*S35	Push - ups	Fatigue		Fatigue		Fatigue
TRICEPS	S24	Lying dumbbell triceps extension	15		12		12
	S68	Tricep Push Down	15		15		10
	S50	Tricep Bench Dips	12		Fatigue		Fatigue
	*S69	Lying Tricep Extension (Bb)	10		10
ABDOMINALS	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	15		15		15
BUTTOCK	*S42	Pelvic lifts	15		15		15

WEEK 11, 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
LEGS	S3	Squats (Db)	12		12		10		8
	S4	Lunges (Db)	12		10		10
	S58	Leg Press	15		15
	S66	Inner Thigh Adduction (Cable)	10		10
	*S67	Inner Thigh Adduction (Cable)	Fatigue		Fatigue		Fatigue
	S9	Toe raise	20		20		15
	*S7	Standing calf raises	15		15		10
BICEPS	S51	Hammer Curls	10		10		10
	S45	Cable Curl	15/10		12/8		10/10
	S44	Concentration Curl	Fatigue		Fatigue
FOREARMS	S28	Reverse wrist curls (Db)	15		15
FOREARMS	*S70	Wrist Curl (Bb)	15		15
ABDOMINALS	*S36	Crunches	20		20		20
ABDOMINALS	*S37	Twisted Crunches	15		15		15

WEEK 11, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S79	Lat Pull with Tube	12		10		10
	S13	One arm row	12/10		10/8		10/8
	S12	Lat machine pull-downs behind the neck	15		15		15
	S60	Seated Cable Row	10		10		10
	S55	Machine Lower Back Workout	10		10		10
LEGS	*S89	Good Morning(Bb) (Advanced)	15		15
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	10/10		10/10		10/10
	S64	Bent-Over Lateral Raises (Db)	12		12
	S63	Alternate Front Raise (Db)	12		12
	S21	Dumbbell Shrugs	15		15		15
	*S20	Upright Row (Db)	12		12
ABDOMINAL	S88	Cable Crunches	15		15		15
	S39	Seated leg lifts	15		15		15
	*S38	Pelvic Raises	15		15

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	S32	Incline Bench Press (Bb)	12		12		10
	S29	Bench Press (Db)	12		10		10
	S33	Flys (Db)	15/10		12/10		10/8
	S53	Dips	Fatigue		Fatigue
	*S35	Push - ups	10		10
TRICEPS	S69	Lying Tricep Extension (Bb)	15/8		12/6		10/5
	S68	Tricep Push Down	12		12
	S49	Tricep Extension (Cable)	10/10		10/10		10/10
	*S78	Machine Dips	Fatigue		Fatigue
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	10		10		10
	S71	Rolling Back	10		10
	*S39	Seated leg lifts	Fatigue		Fatigue

WEEK 12, 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
LEGS	S85	Front Squats	12		10		10		10
	S58	Leg Press	15		12		10
	S4	Lunges (Db)	10		10		10
	S6	Stiff-leg dead lifts (Bb)	15		12		10
	S47	Leg Extension	Fatigue		Fatigue		Fatigue
	S48	Seated Calf Raises	Fatigue		Fatigue		Fatigue		Fatigue
BICEPS	S25	Bicep curls (Db)	12		10		8		12
	S26	Preacher Curl (Db)	12		10		10
	S80	Bicep Curls with Tube	10/10		10/10
	*S51	Hammer Curls	15		15
ABDOMINALS	*S37	Twisted Crunches	20		20		20
ABDOMINALS	*S87	Roman Chair Leg Lifts	20		15		15

WEEK 12, WORKOUT 3

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET4		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS	REPS	LBS
BACK	S59	Chin-Ups	15		12		10		8
	S60	Seated Cable Row	10		10		10
	S13	ONE ARM ROW	12		10		10
	S14	Front lat machine pulldown	10/8		10/8		10/5
LEGS	*S89	Good Morning(Bb) (Advanced)	12		10		10
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	12		10		10		8
	S20	Upright Row (Db)	12		10		10
	*S86	Smith Machine Shoulder Press	10		10		8
	S63	Alternate Front Raise (Db)	15		12		10
	S64	Bent-Over Lateral Raises (Db)	15		12		12
	*S21	Dumbbell Shrugs	15/15		15/15		10/10
ABDOMINALS	S73	The Roll-Up	30		30		25
	S88	Cable Crunches	30		20		20
	*S75	Hanging Leg Lifts To Sides	15		15		15