Intermediate to Advance Phase 3,4 Days per Week

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Week 1			Workout 1 Workout 2 Workout 3
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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 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
LEGS	S58	Leg Press	12		10		8
	S1	Squats	10		10		10
	S5	Stiff-leg dead lifts (Db)	10/6		12/8		12/8
	S10	Leg extensions with rubberband	10		10		8
	S7	Standing calf raises	12		12		12
BACK	S13	One arm row	12		10		8
	S59	Chin-Ups	8		8
	S60	Seated Cable Row	10/6		10/6		10/6
BICEPS	S52	Incline Bench Curl	10		12		15
	S44	Concentration Curl	10		10		8
	S45	Cable Curl	10		10		8
FOREARMS	S70	Wrist Curl (Bb)	15		15		15
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

WEEK 6, 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
CHEST	S30	Incline Bench Press (Db)	12		10		8		12
	S56	Pullover	10		10		10
	S46	Decline Push-ups	12/6		12/6
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	8		10		12
	S61	One Arm Lateral Raise (Cable)	10		10		10
	S62	Upright Row (Cable)	10		10		10
	S21	Dumbbell Shrugs	12/8		12/6		15/6
TRICEPS	S24	Lying dumbbell triceps extension	12		10		8
	S68	Tricep Push Down	12		10		8
	*S49	Tricep Extension (Cable)	12		12		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue
	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 6, 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
LEGS	S1	Squats	12		10		8		8
	S43	Lying Leg Curl	8		10		12
	S47	Leg Extension	8		10		12
	S4	Lunges (Db)	8		8		8
	S48	Seated Calf Raises	12		12		12
	*S7	Standing calf raises	12		10		8
BACK	S14	Front lat machine pulldown	8/8		8/8		8/8
	S15	Back extension lying on stomach	12		10		8
	S13	One arm row	10		10		10
BICEPS	S51	Hammer Curls	10		10		10
	S44	Concentration Curl	8/5		8/5
	S26	Preacher Curl (Db)	10		10
ABDOMINALS	S72	Leg Pull Prone	20		20		20
	*S36	Crunches	Fatigue		Fatigue		Fatigue

WEEK 7, 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
CHEST	S33	Flys (Db)	12		10		8
	S29	Bench Press (Db)	8		10		12
	S53	Dips	8		8		8
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		8		12
	S64	Bent-Over Lateral Raises (Db)	8		8		8
	S62	Upright Row (Cable)	10/5		10/5
	*S21	Dumbbell Shrugs	12		15		12
TRICEPS	S68	Tricep Push Down	10		10		10
	S69	Lying Tricep Extension (Bb)	8/5		8/5		8/5
	*S23	Kick backs (Db)	10/6		10/6
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S38	Pelvic Raises	12		12		12

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	S3	Squats (Db)	15		12		10		8
	S2	Lunge	8		10		12
	S5	Stiff-leg dead lifts (Db)	10/6		10/6		8/8
	S47	Leg Extension	10/6		10/6		8/8
	S7	Standing calf raises	15		15		12
	*S48	Seated Calf Raises	12		12		10
BACK	S59	Chin-Ups	10		8		8
	S16	Hyperextensions reserved	10/6		8/4		12/6
	S60	Seated Cable Row	8		10		12
BICEPS	S45	Cable Curl	12		10		8
	S52	Incline Bench Curl	8		10		12
FOREARMS	*S28	Reverse wrist curls (Db)	12		15		12
ABDOMINALS	S73	The Roll-Up	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

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
CHEST	S32	Incline Bench Press (Bb)	12		10		8		8
	S29	Bench Press (Db)	12		10		8
	S33	Flys (Db)	12		10		8
SHOULDERS AND TRAPEZIUS	S18	Arnold Press	10/6		8/4		8/4
	S65	Upright Rows (Bb)	10		8		8
	S63	Alternate Front Raise (Db)	8		8
	*S21	Dumbbell Shrugs	8/8		10/6		12/8
TRICEPS	S68	Tricep Push Down	10		8		8
	S69	Lying Tricep Extension (Bb)	12		10		8
	S49	Tricep Extension (Cable)	12		10		8
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	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
LEGS	S2	Lunge	12		10		8
	S58	Leg Press	10/6		10/6		10/6
	S47	Leg Extension	10/6		10/6		8/4
	S43	Lying Leg Curl	10/6		10/6		8/4
	S48	Seated Calf Raises	12		12		12
BACK	S13	One arm row	8		8		8
	S14	Front lat machine pulldown	10/6		8/5		10/4
	*S12	Lat machine pulldowns	12		12		12
BICEPS	S45	Cable Curl	12		12		12
	S25	Bicep curls (Db)	10		10		10
	S26	Preacher Curl (Db)	8		8		8
FOREARMS	S28	Reverse wrist curls (Db)	15		12		15
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides

WEEK 8, 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
CHEST	S31	Bench Press (Bb)	15		12		8		8
	S53	Dips	10		8		6
	S57	Pec. Deck Flys	12		10		10
SHOULDERS AND TRAPEZIUS	S62	Upright Row (Cable)	12		10		10
	S17	Shoulder Press (Db)	10		10		12
	S19	Lateral Raise (Db)	10		10		12
	*S21	Dumbbell Shrugs	12		12		12
TRICEPS	S50	Tricep Bench Dips	8/4		8/4		5/5
	S49	Tricep Extension (Cable)	10		10		12
	S68	Tricep Push Down	8		8
ABDOMINALS	S71	Rolling Back	20		15		12
	S36	Crunches	Fatigue		Fatigue		Fatigue
	*S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

WEEK 8, 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
LEGS	S58	Leg Press	12		12		12
	S6	Stiff-leg dead lifts (Bb)	10		10		10
	S4	Lunges (Db)	10		10		8
	S47	Leg Extension	12/8		12/6		10/5
	S7	Standing calf raises	20		20		12
	S48	Seated Calf Raises	15		15		12
BACK	S13	One arm row	12		10		8
	S59	Chin-Ups	10		10		10
	S60	Seated Cable Row	12		12		12
BICEPS	S44	Concentration Curl	12		10		8		12
	S26	Preacher Curl (Db)	12		10		8
FOREARMS	S28	Reverse wrist curls (Db)	12		12		12
	*S27	Dumbbell wrist curls	12		12		12
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S75	Hanging Leg Lifts To Sides	Fatigue		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	S53	Dips	10		8		8
	S31	Bench Press (Bb)	10		10		10
	S35	Push - ups	10		10		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12/6		10/8		8/4
	S64	Bent-Over Lateral Raises (Db)	8		8		8
	S61	One Arm Lateral Raise (Cable)	10		10		10
	*S21	Dumbbell Shrugs	15		15		12
TRICEPS	S22	One arm Dumbbell Triceps Extension.	12		10		8
	*S23	Kick backs (Db)	8		10		12
	S68	Tricep Push Down	10/6		8/4		6/8
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	*S40	Bent Kick Crosses	12/8		12/8

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	S3	Squats (Db)	12/8		10/6		8/4
	S58	Leg Press	10		10		10
	S43	Lying Leg Curl	10		10		8
	S4	Lunges (Db)	10		10		8
	S8	Standing Calf raises (Db)	12/8		12/8		12/8
BACK	S55	Machine Lower Back Workout	10		10		10
	S14	Front lat machine pulldown	12		12		12
	S60	Seated Cable Row	10		10		8
BICEPS	S25	Bicep curls (Db)	10		8		8
	S26	Preacher Curl (Db)	10		8		8
	S44	Concentration Curl	8/6		10/5
FOREARMS	S28	Reverse wrist curls (Db)	12		10		12
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue
	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

WEEK 9, 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
CHEST	S32	Incline Bench Press (Bb)	12		12		12
	S29	Bench Press (Db)	10		8		10
	S57	Pec. Deck Flys	10/6		10/6		10/6
SHOULDERS AND TRAPEZIUS	S62	Upright Row (Cable)	12		12		10
	S18	Arnold Press	8		8		8
	S61	One Arm Lateral Raise (Cable)	8		10		12
	*S21	Dumbbell Shrugs	12		12		12
TRICEPS	S68	Tricep Push Down	15		12		10		8
	S49	Tricep Extension (Cable)	12		12		10
	S50	Tricep Bench Dips	8		8		8
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S71	Rolling Back	15		15		15
	S72	Leg Pull Prone	Fatigue		Fatigue		Fatigue
	*S37	Twisted Crunches	Fatigue		Fatigue