Beginners to Intermediate FITNESS PHASE : 1-4 DAYS/WEEK


WF members have access to download the printable version of the twelve weeks Beginners to Intermediate strength training program (4 Days/Week). Click at the button provided below to download the Beginners to Intermediate Strength Training Program.

WEEK 1, WORKOUT 1

Muscle Group EX#
 
 EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15
12
*S30 Incline Bench Press (Db) 12
12
SHOULDERS S17 Shoulder Press. (Db) 12
12
*S19 Lateral Raise (Db) 12
12
TRAPEZIUS *S21 Shrugs (Db) 15
15
TRICEPS S68 Tricep Pushdown 12
12
ABDOMINALS *S36 Crunches Fatigue
Fatigue




WEEK 1, WORKOUT 2

Muscle Group EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S58 Leg Press 15
12
S47 Leg Extension 12
12
S43 Lying Leg Curls 12
12
CALVES S48 Seated Calf Raises 20
20
BACK S12 Lat. Machine Pulldown Behind The Neck 15
12
*S13 One Arm Row 12
12
BICEPS S25 Bicep Curl (Db) 12
12
FOREARMS *S27 Wrist Curls (Db) 20
20
ABDOMINALS S39 Seated Leg Lifts Fatigue
Fatigue




Week 1, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10  
S53 Dips 8   8  
SHOULDERS
S17		 Shoulder Press (Db) 12   10  

S20		 Upright Row (Db) 10   10  
S19 Lateral Raise (Db) 12   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10  
TRICEPS
 		S68 Tricep Push Down 12   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
ABDOMINALS
*S37 Twisted Crunches Fatigue Fatigue



  Week 1, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S3
 		Squats (Db) 15   12  
S47
 		Leg Extension 10   10  
S4 Lunges (Db) 10   10  
*S8 Standing Calf raises (Db) 12   12  
BACK
S14
 		Front lat machine pulldown 10   10  
*S15 Back extension lying on stomach 12   12  
BICEPS
S45 Cable Curl 10   10  
S52 Incline Bench Curl 10   10  
FOREARMS *S70 Wrist Curl (Bb) 12   10  
ABDOMINALS
*S36 Crunches 15   15  

 

 

WEEK 2, WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST S32 Incline Bench Press (Bb) 15
12

*S29 Bench Press (Db) 12
12
SHOULDERS S17 Shoulder Press (Db) 12
12

*S62 Upright Row (Cable) 12
12
TRAPEZIUS *S21 Dumbbell Shrugs 15
12
TRICEPS S23 Kickbacks 12
12
ABDOMINALS S42 Pelvic Lifts Fatigue Fatigue




WEEK 2, WORKOUT 2

MUSCLE GROUP EX# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
LEGS S3 Squats (Db) 15
12

*S4 Lunges (Db) 12
12
CALVES S8 Standing Calf Raises (Db) 20
15
BACK *S55 Machine Lower Back Workout 15
12

S14 Front Lat. Machine Pulldown 12
12
BICEPS S25 Biceps Curl (Db) 12
12
FOREARMS *S28 Reverse Wrist Curl 20
15
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue





Week 2, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2
REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10  
S53 Dips 8   8  
SHOULDERS
S17		 Shoulder Press (Db) 12   10  

S20		 Upright Row (Db) 10   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10  
TRICEPS
 		S68 Tricep Push Down 12   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue



 Week 2, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47
 		Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S48 Seated Calf Raises 15   15  
 
BACK S13 One arm row 12   10   12  
*S15 Back extension lying on stomach 12   12  
 
BICEPS
S45 Cable Curl 10   10  
 
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
 		S37
 		Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15  
 

 

 

WEEK 3, WORKOUT 1

MUSCLE GROUP EX# EXERCISE NAME REPS LBS REPS LBS
CHEST S57
Pec. Deck Flys
 		15
12

*S32 Bench Press (Bb) 12
12
SHOULDERS S63 Alternate Front
Raise (Db)		 12
12

*S61 One Arm Lateral Raise (Cable) 12


TRAPEZIUS S21
Dumbbell Shrugs
 		15
15
TRICEPS S22 One Arm Dumbbell Tricep Ext. 12
12
ABDOMINALS *S72 Leg Pull Prone Fatigue Fatigue





WEEK 3 , WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S1 Squats 15
12



S43 Lying Leg Curls 12
12



*S10 Leg Extension With Rubberband 12
12


CALVES S7 Standing Calf Raises 20
20


BACK S14 Front Lat. Machine Pulldown 12
12



*S60 Seated Cable Rows 12
12


BICEPS S44 Concentration Curl 12
12


FOREARMS *S28 Reverse Wrist Curl (Db) 20
15


ABDOMINALS S36 Crunches Fatigue
Fatigue
Fatigue



 

Week 3, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S53 Dips 8   8  
 
SHOULDERS
S17		 Shoulder Press (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10      
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue



 Week 3, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47
 		Leg Extension 10   10   10  
S4 Lunges (Db) 10   10  
 
S48 Seated Calf Raises 15   15  
 
BACK
S14
 		Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12  
 
BICEPS
S45 Cable Curl 10   10  
 
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
 		S37
 		Twisted Crunches Fatigue Fatigue Fatigue

 

 

WEEK 4, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15
12
10

*S33 Flys (Db) 12
12
10
SHOULDERS S18 Arnold Press 12
12
10

*S64 Bent Over Lat. Raises (Db) 12




TRAPEZIUS S21 Dumbbell Shrugs 15
12
15
TRICEPS S68 Tricep Pushdown 12
12
10
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue

 

 

WEEK 4, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15
12
10

*S4 Lunges (Db) 12
10
12
CALVES *S48 Seated Calf Raises 20
15
15
BACK S59 Chin-Ups 15
15
12

*S13 One Arm Row 12
10
12
BICEPS S25 Biceps Curl (Db) 12
10
12
FOREARMS S27 Wrist Curl (Db) 20
20
15
ABDOMINALS S72 Leg Pull Prone Fatigue Fatigue Fatigue







Week 4, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8  
 
SHOULDERS
S17		 Shoulder Press (Db) 12   10   12  

S20		 Upright Row (Db) 10   10   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 Week 4, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 		Squats (Db) 15   12   10  
S47
 		Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10      
S8 Standing Calf raises (Db) 12   12  
 
BACK
S14
 		Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12  
 
BICEPS
S45 Cable Curl 10   10  
 
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10      
ABDOMINALS
S36 Crunches 15   15   15
 		 

 

 

WEEK 5, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S29 Bench Press (DB) 15
12
10
*S32 Incline Bench Press (Bb) 12
10
10
SHOULDERS S62 Upright Row (Cable) 10
10


*S19 Lateral Raise (Db) 12




TRAPEZIUS S21 Dumbbell Shrugs
 		15
12
12
TRICEPS S23 Kickbacks 12
10


ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue







WEEK 5, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S43 Lying Leg Curls 15
12
10
S47 Leg Extension 15
12
10

*S58 Leg Press 12
10
10
CALVES S8 Standing Calf Raises (Db) 12
15
15
BACK S60 Seated Cable Row 12
10
12
*S14 Front Lat. Machine Pulldown 10
10
12
BICEPS S52 Incline Bench Curl
 		12
12
10
FOREARMS *S27 Wrist Curl (Db) 20
15


ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue







Week 5, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST
S33 Flys (Db) 10   10   10  
S53 Dips 8   8   10
 		 
SHOULDERS
S17		 Shoulder Press (Db) 12   12   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
10		  
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 

Week 5, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 		Squats (Db) 15   12   10  
S4 Lunges (Db) 10   10  
10		  
S48 Seated Calf Raises 15   15  
 
*S8 Standing Calf raises (Db) 12   12  
6		  
BACK S13 One arm row 12   10   12  
S14
 		Front lat machine pulldown 10   10   10  
BICEPS S25
 		Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
*S36 Crunches 15   15   15
 		 

 

 

WEEK 6, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S32 Incline Bench Press (Bb) 15
12
10
*S29 Bench Press (Db) 10
10


S33 Flys 10
10


SHOULDERS *S61 One Arm Lateral Raise (Cable) 12
10
12
S20 Upright Row (Db) 12




TRAPEZIUS S21 Dumbbell Shrugs
 		12
10
12
TRICEPS S50 Tricep Bench Dips 12
10
12
S22 One Arm Dumbbell Tricep Ext 10
10


ABDOMINALS S36 Crunches Fatigue Fatigue

S39 Seated Leg Lifts Fatigue Fatigue







 

WEEK 6, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3 Squats (Db) 15
12
10
S58 Leg Press
 		12
10
10
*S66 Outer Thigh Abduction (Cable) 10
10
10
CALVES S7 Standing Calf Raise 15
15


*S48 Seated Calf Raise 20
20


BACK S14 Front Lat. Machine Pulldown 12
10
10
S15 Back Extension Lying On Stomach 15
12


BICEPS S44 Concentration Curl 12
10


*S25 Bicep Curl (Db) 12
10


FOREARMS S28 Reverse Wrist Curl (Db) 20
15


ABDOMINALS S40 Bent Kick Crosses Fatigue Fatigue Fatigue







Week 6, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8  
10		  
SHOULDERS
S17		 Shoulder Press (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10      
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 

 

Week 6, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47
 		Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10  
 
S48 Seated Calf Raises 15   15  
 
BACK S13 One arm row 12   10   12  
BICEPS
S45 Cable Curl 10   10  
 
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
S36 Crunches 15   15   15
 		 

 

 

WEEK 7, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST
S34 Incline Flys (Db) 15
12
12
S46 Decline Push-ups 12
12


SHOULDERS
S17 Shoulder Press (Db) 12
10
10
S65 Upright Row (Bb) 10
10


*S64 Bent Over Lat. Raises (Db) 10




TRAPEZIUS S21 Dumbbell Shrugs
 		12
10
10
TRICEPS
*S23 Kickbacks 12
12


S68 Tricep Pushdown 12
12


ABDOMINALS S37 Twisted Crunches Fatigue Fatigue

*S74 Hanging Leg Lifts 20
15







WEEK 7, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S4 Lunges (Db) 15
12
12

*S3 Squats (Db) 12
12


CALVES S8 Standing Calf Raise (Db) 20
20


BACK S12 Lat. Machine Pulldown Behind The Neck 12
10
10

S13 One Arm Row 10
10



*S60 Seated Cable Row 10
10


BICEPS S26 Preacher Curl
 		12
12
12
FOREARMS *S28 Reverse Curl 20
15


ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue








Week 7, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
*S53 Dips 8   8  
10		  
SHOULDERS
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12   10
 		 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 Week 7, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47
 		Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S48 Seated Calf Raises 15   15  
 
*S8 Standing Calf raises (Db) 12   12  
 
BACK S13 One arm row 12   10   12  
*S15 Back extension lying on stomach 12   12  
 
BICEPS S25
 		Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10  
 
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
S36 Crunches 15   15    20
 		 

 

 

WEEK 8 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15
10
8
8

S30 Incline Bench Press (Db) 10
8





*S33 Flys (Db) 10
10




SHOULDERS S64 Bent-Over Lat. Raise (Db) 12
12





S63 Alternate Front Raise (Db) 12






TRAPEZIUS S21 Dumbbell Shrugs
 		15
12
15


TRICEPS S68 Tricep Pushdown 12
10
8



S50 Tricep Bench Dips 10
10
8


ABDOMINALS S36 Crunches Fatigue Fatigue Fatigue


*S75 Hanging Leg Lifts To Sides 20
15
20









WEEK 8 WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15
10
8

S47 Leg Extension
 		10
10



*S43 Lying Leg Curls 10
10



S5 Stiff-leg Deadlift (Db) 12
10


CALVES S48 Seated Calf Raises 20
15



*S7 Standing Calf Raise 20
15


BACK S15 Back Extension Lying On Stomach 15
12
10

*S13 One Arm Row 12
12


BICEPS S51 Hammer Curls 12
10
8

*S45 Cable Curl 10
8
10
FOREARMS S27 Wrist Curl (Db) 15
12
12
ABDOMINALS S72 Leg Pull Prone Fatigue Fatigue Fatigue








Week 8, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S33 Flys (Db) 10   10   10  
*S53 Dips 8   8  
 
SHOULDERS
S17		 Shoulder Press (Db) 12   10   12  

S20		 Upright Row (Db) 10   10      
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12   10
 		 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue



 

 

Week 8, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 		Squats (Db) 15   12   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10  
 
S8 Standing Calf raises (Db) 12   12  
 
BACK
S14
 		Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12  
 
BICEPS S25
 		Bicep curls (Db) 12   10   12  
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
S36 Crunches 15   15  
 

 

 

WEEK 9 WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S57 Pec. Deck Flys 15
12
12

S29 Bench Press (Db) 12
12


SHOULDERS S18 Arnold Press 10
8
8

S65 Upright Row (Bb) 10
8



*S63 Alternate Front Shoulder Raise 10




TRAPEZIUS S21 Dumbbell Shrugs
 		10
8
10
TRICEPS S22 One Arm Dumbbell Tricep Extension
 		12
10



S68 Tricep Pushdown 12
12


ABDOMINALS S37 Twisted Crunches Fatigue Fatigue Fatigue

*S39 Seated Leg Lifts Fatigue Fatigue








WEEK 9, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press
 		15
12
10

S6 Stiff-leg Deadlift (Bb) 12
12



*S47 Leg Extension 12
12


CALVES S8 Standing Calf Raises (Db) 20
20
20
BACK S54 Machine Rows 12
10
8

S60 Seated Cable Row 8
8



*S12 Lat. Machine Pulldown Behind The Neck 10
8


BICEPS S44 Concentration Curl 12
12
12
FOREARMS *S28 Reverse Wrist Curl (Db) 20
15
20
ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue




 

Week 9, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S33 Flys (Db) 10   10   10  
S53 Dips 8   8   10
 		 
SHOULDERS
S17		 Shoulder Press (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 

Week 9, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 		Squats (Db) 15   12   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10  
 
S48 Seated Calf Raises 15   15  
 
*S8 Standing Calf raises (Db) 12   12  
 
BACK S13 One arm row 12   10   12  
BICEPS S25
 		Bicep curls (Db) 12   10   12  
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
S36 Crunches 15   15  
15		  

 

 

WEEK 10, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Bb) 15
10
8
6

S46 Decline Push-Ups 10
8
6



*S33 Flys 10
10




SHOULDERS S62 Upright Row (Cable) 12
10
12



S64 Bent O Lat. Raises (Db) 12
10




TRAPEZIUS S21 Shrugs (Db) 15
12
12


TRICEPS S68 Tricep Pushdown 12
10
8



*S50 Tricep Bench Dips 10
8
 


ABDOMINALS

S37 Twisted Crunches 15
15
15





 

 

WEEK 10, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15
10
8
6

S4 Lunges (Db) 10
10





S47 Leg Extension 10
10





S43 Lying Leg Curls 10
10




CALVES S48 Seated Calf Raises 15
15





S7 Standing Calf Raise 15
15




BACK S14 Front Lat. Machine Pulldown 12
10





S54 Machine Rows 12
10




BICEPS S26 Preacher Curl (Db) 12
10
8



S45 Cable Curl 10
8




FOREARMS S27 Wrist Curl (Bb) 15
15




ABDOMINALS S72
Leg Pull Prone
 		Fatigue Fatigue Fatigue




 

Week 10, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
S53 Dips 8   8   12  
SHOULDERS
S17		 Shoulder Press (Db) 12   10   12  

S20		 Upright Row (Db) 10   10   10  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 

 

Week 10, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 		Squats (Db) 15   12   10  
S47
 		Leg Extension 10   10   10  
S48 Seated Calf Raises 15   15  
 
*S8 Standing Calf raises (Db) 12   12  
 
BACK S13 One arm row 12   10   12  
*S15 Back extension lying on stomach 12   12  
 
BICEPS S25
 		Bicep curls (Db) 12   10   12  
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
 		S37
 		Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15  
 

 

 

WEEK 11, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15
12
10

S57 Pec Deck Flys 12
12
12
SHOULDERS S17 Shoulder Press (Db) 10
8
6

S62 Upright Row (Cable) 8
8



*S61 One Arm Lateral Raise (Cable) 10
10


TRAPEZIUS S21 Dumbbell Shrugs
 		12
12




Shrugs (Bb) 8
8


TRICEPS S68 Tricep
Pushdown		 12
12



S69 Lying Tricep Extension (Bb) 12
12


ABDOMINALS S74 Hanging Leg Lifts Fatigue Fatigue Fatigue

*S75 Hanging Leg Lifts To Sides Fatigue Fatigue Fatigue




 

WEEK 11, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S5 Stiff-leg Deadlift (Db) 15
12
12

S3 Squats (Db) 12
12
12

*S4 Lunges (Db) 12
10


CALVES S8 Standing Calf Raise (Db) 20
15


BACK S15 Back Extension Lying on Stomach 15
12
10

S14 Front Lat. Machine Pulldown 10
8
6

*S13 One Arm Row 8
8


BICEPS S26 Preacher Curl (Db) 12
10



S45
Cable Curl		 12
10


FOREARMS S28 Reverse Wrist Curl (Db) 15
12



*S70 Wrist Curls (Bb) 15
12


ABDOMINALS S39 Seated Leg Lifts Fatigue Fatigue Fatigue




 

Week 11, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST S30 Incline Bench Press (Db) 15   12   10  
*S33 Flys (Db) 10   10   10  
S53 Dips 8   8   10
 		 
SHOULDERS

S20		 Upright Row (Db) 10   10   10  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 

Week 11, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS
S47
 		Leg Extension 10   10   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10  
 
S48 Seated Calf Raises 15   15  
12		  
BACK
S14
 		Front lat machine pulldown 10   10   10  
*S15 Back extension lying on stomach 12   12   10
 		 
BICEPS S25
 		Bicep curls (Db) 12   10   12  
S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
 		S37
 		Twisted Crunches Fatigue Fatigue Fatigue
*S36 Crunches 15   15  
 

 

 

WEEK 12, WORKOUT 1

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
CHEST S31 Bench Press (Bb) 15
8
6
6

S34 Incline Flys 10
10





*S46 Decline Push-Ups 10
8




SHOULDERS S65 Upright Row (Bb) 12
12





S64 Bent O. Lat. Raise(Db) 12






TRAPEZIUS S21 Dumbbell Shrugs
 		15
15
12


TRICEPS S68 Tricep Pushdown 10
8
6



S50 Tricep Bench Dips 10
10





*S22 One Arm Dumbbell Tricep

Extension.		 10
10




ABDOMINALS S36 Crunches Fatigue Fatigue




S73 The Roll-Up 15
15






 

WEEK 12, WORKOUT 2

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3 SET 4
REPS LBS REPS LBS REPS LBS REPS LBS
LEGS S58 Leg Press 15
8
6
10

S47 Leg Extension 10
10





S66 Outer Thigh Abduction 10
10





*S4 Lunges (Db) 12
10




CALVES *S48 Seated Calf Raises 20
20





S7 Standing Calf Raise 15
15




BACK S54 Machine Rows 12
10
12



S60 Seated Cable Row 10
10
12


BICEPS S25 Biceps Curl (Db) 10
8
8



*S44 Concentration Curl 8
10




FOREARMS S28 Reverse Curls 12
10
12


ABDOMINALS S74 Hanging Leg Lifts Fatigue Fatigue Fatigue

 

 

 

 

Week 12, Workout 3


MUSCLE GROUP		 EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
CHEST *S30 Incline Bench Press (Db) 15   12   10  
S33 Flys (Db) 10   10   10  
S53 Dips 8   8   12
 		 
SHOULDERS
S17		 Shoulder Press (Db) 12   10   12  
S19 Lateral Raise (Db) 12   10   12  
TRAPEZIUS *S21 Dumbbell Shrugs 12   10   8  
TRICEPS
 		S68 Tricep Push Down 12   10   10  
S69
 		Lying Tricep Extension (Bb) 10   12  
 
ABDOMINALS S38 Pelvic Raises Fatigue Fatigue Fatigue
*S37 Twisted Crunches Fatigue Fatigue
 



 

 

Week 12, Workout 4

MUSCLE GROUP EX.# EXERCISE NAME SET 1 SET 2 SET 3
REPS LBS REPS LBS REPS LBS
LEGS S3
 		Squats (Db) 15   12   10  
S43 Lying Leg Curl 10   10   10  
S4 Lunges (Db) 10   10  
 
S8 Standing Calf raises (Db) 12   12  
 
BACK S13 One arm row 12   10   12  
S14
 		Front lat machine pulldown 10   10   10  
BICEPS S25
 		Bicep curls (Db) 12   10   12  
S45 Cable Curl 10   10  
 
*S52 Incline Bench Curl 10   10  
 
FOREARMS *S70 Wrist Curl (Bb) 12   10   12  
ABDOMINALS
S36 Crunches 15   15