Intermediate to Advance Phase 3,4 Days per Week

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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 10, 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
LEGS	S2	Lunge	12		10		8		6
	S58	Leg Press	12		12		12
	S1	Squats	10		10		8
	S47	Leg Extension	12		10
	S43	Lying Leg Curl	12		10
	*S7	Standing calf raises	12		12		12
BACK	S59	Chin-Ups	10		8		6
	S54	Machine Rows	8		10		12
	S60	Seated Cable Row	8/5		8/5		8/5
BICEPS	S44	Concentration Curl	10/6		10/5		10/4
	S45	Cable Curl	12		12		8
	S52	Incline Bench Curl	10		10		8
FOREARMS	S27	Dumbbell wrist curls	15		12		10
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

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
CHEST	S31	Bench Press (Bb)	12		10		10
	S56	Pullover	10		10		8
	S53	Dips	10		8		6
	S34	Incline Flys (Db)	10		10
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	10		10		10
	S20	Upright Row (Db)	8		8		8
	S19	Lateral Raise (Db)	10		10		10
	S63	Alternate Front Raise (Db)	15		15
	S21	Dumbbell Shrugs	12		12		12
TRICEPS	S69	Lying Tricep Extension (Bb)	12/8		10/6		8/4
	S49	Tricep Extension (Cable)	12		10		10
	S50	Tricep Bench Dips	10		10		8
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	*S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue

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
LEGS	S58	Leg Press	12		10		8
	S5	Stiff-leg dead lifts (Db)	10/6		10/6		10/6
	S3	Squats (Db)	8		12		12
	S47	Leg Extension	10/6		10/6		10/6
	S7	Standing calf raises	12		12		12
BACK	*S15	Back extension lying on stomach	12		10		12
	S54	Machine Rows	12		10		8
	S14	Front lat machine pulldown	10		10
	S12	Lat machine pulldowns	10		10
BICEPS	S52	Incline Bench Curl	12/6		10/6		12/6
	S51	Hammer Curls	8		8
FOREARMS	S28	Reverse wrist curls (Db)	12		12
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S71	Rolling Back	20		15		12
	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

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	S32	Incline Bench Press (Bb)	15		12		15
	S35	Push - ups	8		8		8
	S34	Incline Flys (Db)	10		10
	*S29	Bench Press (Db)	12		12
SHOULDERS AND TRAPEZIUS	S64	Bent-Over Lateral Raises (Db)	12		10		8
	S65	Upright Rows (Bb)	10		12		8
	S18	Arnold Press	10		12		15
	*S21	Dumbbell Shrugs	10		10
TRICEPS	S68	Tricep Push Down	10/6		8/5		6/6
	S49	Tricep Extension (Cable)	8		8
	S22	One arm Dumbbell Triceps Extension.	10		10
ABDOMINALS	S72	Leg Pull Prone	15		12		12
	S75	Hanging Leg Lifts To Sides	Fatigue		Fatigue		Fatigue

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	S4	Lunges (Db)	15		12		10
	S58	Leg Press	10		8		10
	S66	Outer-Thigh Abduction (Cable)	12		10		12
	S67	Inner Thigh Adduction (Cable)	12		10		12
	S48	Seated Calf Raises	12/8		12/8		12/8
	*S7	Standing calf raises	10		10		10
BACK	S59	Chin-Ups	12		10		8		6
	S13	One arm row	8		10		12
	S12	Lat machine pulldowns	6		8		10
	S60	Seated Cable Row	10		8		6
BICEPS	S26	Preacher Curl (Db)	12		10		12
	S45	Cable Curl	10		8		8
	S52	Incline Bench Curl	10		8		8
ABDOMINALS	*S37	Twisted Crunches	15		15		15
	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S38	Pelvic Raises	Fatigue		Fatigue

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
CHEST	S32	Incline Bench Press (Bb)	12		10		12
	S29	Bench Press (Db)	10		10		10
	S33	Flys (Db)	10		10		10
	*S53	Dips			8
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		8
	S63	Alternate Front Raise (Db)	15		12
	S19	Lateral Raise (Db)	12		12
	S20	Upright Row (Db)	10		10
	*S21	Dumbbell Shrugs	15		15
TRICEPS	S68	Tricep Push Down	10		12		15
	S50	Tricep Bench Dips	8		8		8
	*S69	Lying Tricep Extension (Bb)	8/8		10/6		12/5
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

WEEK 12, 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
LEGS	S3	Squats (Db)	12		10		8		8
	S58	Leg Press	8		8		8
	S6	Stiff-leg dead lifts (Bb)	10		10		10
	S4	Lunges (Db)	10		10
	S8	Standing Calf raises (Db)	12/8		12/8		12/8
BACK	S54	Machine Rows	12		12		12
	S60	Seated Cable Row	8		8		8
	S15	Back extension lying on stomach	12		15
	*S59	Chin-Ups	10		10
BICEPS	S51	Hammer Curls	12		10
	S45	Cable Curl	12		10
	S52	Incline Bench Curl	8		8		8
FOREARMS	S28	Reverse wrist curls (Db)	15		15
	S27	Dumbbell wrist curls	10		10
ABDOMINALS	*S36	Crunches	Fatigue		Fatigue		Fatigue
	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue

WEEK 12, WORKOUT 2

MUSCLE GROUP	EX.#	EXERCISE NAME	SET 1		SET 2		SET 3
MUSCLE GROUP	EX.#	EXERCISE NAME	REPS	LBS	REPS	LBS	REPS	LBS
CHEST	S30	Incline Bench Press (Db)	12		12		12
	S35	Push - ups	8		8		8
	S56	Pullover	10		12		12
	S53	Dips	8		8
SHOULDERS AND TRAPEZIUS	S64	Bent-Over Lateral Raises (Db)	12		12		12
	S17	Shoulder Press (Db)	10		8		10
	S63	Alternate Front Raise (Db)	8/6		10/5
	S62	Upright Row (Cable)	8		8
	S21	Dumbbell Shrugs	12		12
TRICEPS	S24	Lying dumbbell triceps extension	12		12		12
	S68	Tricep Push Down	15/6		12/6
	S23	Kick backs (Db)	10		8		6
ABDOMINALS	*S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S74	Hanging Leg Lifts	Fatigue		Fatigue		Fatigue

WEEK 12, 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		6
	S58	Leg Press	10		12		15
	S47	Leg Extension	12		12		12
	S43	Lying Leg Curl	10		10		10
	S48	Seated Calf Raises	12/8		12/8		12/8
BACK	S54	Machine Rows	12		12		12
	S14	Front lat machine pulldown	10		10		10
	S60	Seated Cable Row	12		10		8
	*S59	Chin-Ups	8		8
BICEPS	S44	Concentration Curl	12		12		12
	S51	Hammer Curls	15		15
	S45	Cable Curl	12		12
FOREARMS	S27	Dumbbell wrist curls	15/8		12/6		12/6
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	*S39	Seated leg lifts	Fatigue		Fatigue		Fatigue