Advance Fitness Phase 3,5 Days per Week (1st - 6th week)

WF members have access to download the printable version of the twelve weeks advanced strength training program (3,5 Days/Week). Click at the button provided below to download the Advanced 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	S30	Incline Bench Press (Db)	15		12		10
	S31	Bench Press (Bb)	12		12		10
	S53	Dips	12		12		12
	* S33	Flys (Db)	15		12
TRICEPS	S22	One arm Dumbbell Triceps Extension.	15		12		10
	S69	Lying Triceps Extension (Bb)	12		10		10
	* S68	Triceps Push Down	10		10
ABDOMINALS	S72	Leg Pull Prone	12/8		10/6		10/6
	* 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	S1	Squats	15		12		10
	S4	Lunges (Db)	12		10		10
	S43	Lying Leg Curl	12		10		8
	S47	Leg Extension	10		8		8
	S8	Standing Calf raises (Db)	15		15		10
	*S48	Seated Calf Raises	15		15		10
BICEPS	S25	Bicep curls (Db)	15		12		12
	S26	Preacher Curl (Db)	12		10		10
	*S51	Hammer Curls	10		10
FOREARMS	*S27	Dumbbell wrist curls	15		12		10
ABDOMINALS	*S73	The Roll-Up	Fatigue		Fatigue		Fatigue
ABDOMINALS	*S74	Hanging Leg Lifts	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	S14	Front lat machine pulldown	12		12		10
	S54	Machine Rows	10		10		10
	S60	Seated Cable Row	12		10
	* S15	Back extension lying on stomach	15		12
SHOULDERS AND TRAPEZIUS	S17	Shoulder Press (Db)	12		10		10
	* S62	Upright Row (Cable)	10		10
	S19	Lateral Raise (Db)	10		10
	S64	Bent-Over Lateral Raises (Db)	10		10
	* S21	Dumbbell Shrugs	15		15
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S71	Rolling Back	Fatigue		Fatigue
	*S36	Crunches	Fatigue

WEEK 2, 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		12		12
	S30	Incline Bench Press (Db)	12		10		10
	S46	Decline Push - ups	10		10		10
	*S34	Incline Flys (Db)	12		12
TRICEPS	S49	Tricep Extension (Cable)	12		12		10
	S68	Tricep Push Down	12/10		10/8		10/8
	*S23	Kick backs (Db)	15		12
	*S24	Lying dumbbell triceps extension	10		10
ABDOMINALS	S38	Pelvic Raises	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	*S75	Hanging leg lifts to sides	Fatigue		Fatigue
	*S37	Twisted Crunches	Fatigue		Fatigue

WEEK 2, 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		12		10
	S47	Leg Extension	15		12		10
	S2	Lunge	10		10		10
	S58	Leg Press	10		10
	S48	Seated Calf Raises	15/10		15/10		15/10
	*S8	Standing Calf raises (Db)	15		15
BICEPS	S25	Bicep curls (Db)	12		12		10
	S52	Incline Bench Curl	12/6		10/6
	*S44	Concentration Curl	10		10
FOREARMS	*S28	Reverse wrist curls (Db)	15		15		15
ABDOMINALS	*S73	Hanging leg lifts	15		15		15
ABDOMINALS	*S37	Twisted Crunches	15		15

WEEK 2, 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 pulldowns behind the neck	12		10		10
	S13	One arm row	15		12		10
	S14	Front lat machine pulldown	12		10
	* S60	Seated Cable Row	12		10		10
SHOULDERS AND TRAPEZIUS	S65	Upright Rows (Bb)	10		10		10
	S18	Arnold Press	12		10		10
	S64	Bent-Over Lateral Raises (Db)	12		12
	* S63	Alternate Front Raise (Db)	12		12
	*S21	Dumbbell Shrugs	15		12		10
ABDOMINALS	S36	Crunches	Fatigue		Fatigue		Fatigue
	S39	Seated leg lifts	15		15
	* S37	Twisted Crunches	Fatigue		Fatigue
	*S73	The Roll-Up	Fatigue

WEEK 3, 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	S31	Bench Press (Bb)	15		12		10
	S46	Decline Push-ups	12		10		10
	S57	Pec. Deck Flys	12		12
	* S53	Dips	Fatigue		Fatigue
TRICEPS	S22	One arm Dumbbell Triceps Extension.	12		12		12
	S68	Tricep Push Down	12		10
	* S69	Lying Tricep Extension (Bb)	10		10
	* S23	Kick backs (Db)	12		12
ABDOMINALS	S39	Seated leg lifts	15		15		15
	S36	Crunches	Fatigue		Fatigue
	* S37	Twisted Crunches	Fatigue		Fatigue
	* S72	Leg Pull Prone	Fatigue

WEEK 3, 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	S4	Lunges (Db)	12		10		10
	S5	Stiff-leg dead lifts (Db)	12		12		12
	S1	Squats	15		12		10
	S47	Leg Extension	10		10
	S7	Standing calf raises	15		15		15
	* S48	Seated Calf Raises	10		10		10
BICEPS	S25	Bicep curls (Db)	15		12		12
	S26	Preacher Curl (Db)	10		10		10
	* S44	Concentration Curl	12		12
FOREARMS	S28	Reverse wrist curls (Db)	15		15
FOREARMS	* S70	Wrist Curl (Bb)	15		15
ABDOMINALS	* S38	Pelvic Raises	Fatigue		Fatigue
ABDOMINALS	* S37	Twisted Crunches	Fatigue		Fatigue

WEEK 3, 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	S55	Machine Lower Back WORKOUT	12		10		12
	S14	Front lat machine pulldown	10		10		10
	S12	Lat machine pulldowns behind the neck	15		15		15
	*S13	One arm row	10		10
	*S15	Back extension lying on stomach	15		12
SHOULDERS AND TRAPEZIUS	S19	Lateral Raise (Db)	12		12
	S63	Alternate Front Raise (Db)	10		10		10
	S20	Upright Row (Db)	12		12		12
	*S17	Shoulder Press (Db)	10		10
	*S21	Dumbbell Shrugs	15		15		15
ABDOMINALS	S38	Pelvic Raises	15		15		15
	S39	Seated leg lifts	Fatigue		Fatigue
	*S36	Crunches	Fatigue		Fatigue

WEEK 4, 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		10		10
	S46	Decline Push-ups	12		12		10
	S30	Incline Bench Press (Db)	15		15
	*S34	Incline Flys (Db)	15		15
TRICEPS	S68	Tricep Push Down	15		12		10
	S69	Lying Tricep Extension (Bb)	12/8		10/10
	*S49	Tricep Extension (Cable)	12		12
	*S50	Tricep Bench Dips	Fatigue
ABDOMINALS	S39	Seated leg lifts	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	*S40	Bent Kick Crosses	15		12
	*S72	Leg Pull Prone	Fatigue		Fatigue

WEEK 4, 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	S1	Squats	12		12		12
	S4	Lunges (Db)	10		10
	S47	Leg Extension	10		10		10
	S43	Lying Leg Curl	12/6		12/6
	*S6	Stiff-leg dead lifts (Bb)	12		12
	S48	Seated Calf Raises	20		15		15
	S8	Standing calf raises (Db)	12		12
BICEPS	S45	Cable Curl	12		12		12
	S51	Hammer Curls	10		10		10
	*S26	Preacher Curl (Db)	15		12
FOREARMS	*S28	Reverse wrist curls (Db)	15		20		15
ABDOMINALS	*S39	Seated leg lifts	15		15		15
ABDOMINALS	*S73	The Roll-Up	20		20

WEEK 4, 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	S17	Shoulder Press (Db)	12		10		10
	S18	Arnold Press	10		10		10
	*S65	Upright Rows (Bb)	12		10
	*S19	Lateral Raise (Db)	15		12
	S64	Bent-Over Lateral Raises (Db)	15		15
	*S21	Dumbbell Shrugs	12/8		10/6		10/6
BACK	*S55	Machine Lower Back WORKOUT	12		12
	S59	Chin-Ups	10		10		Fatigue
	S60	Seated Cable Row	12		12		12
	S13	One arm row	10		10
ABDOMINALS	S39	Seated leg lifts	15		15		15
	S74	Hanging leg lifts	30		25		20
	*S73	The Roll-Up	Fatigue		Fatigue

WEEK 5, 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	S35	Push - ups	10		10		Fatigue
	S31	Bench Press (Bb)	12		12		10
	*S46	Decline Push-ups	15		12
	S56	Pullover	12		10		10
TRICEPS	S68	Tricep Push Down	10		12		15
	S23	Kick backs (Db)	10		10		10
	* S24	Lying dumbbell triceps extension	12		10
	* S50	Tricep Bench Dips	Fatigue		Fatigue
ABDOMINALS	S39	Seated leg lifts	20		15		15
	S73	The Roll-Up	20		15		15
	S37	Twisted Crunches	15		15
	* S72	Leg Pull Prone	Fatigue		Fatigue

WEEK 5, 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	S4	Lunges (Db)	12		10		10
	S66	Outer-Thigh Abduction (Cable)	12		10		10
	S3	Squats (Db)	10		10		10
	*S47	Leg Extension	10		12
	S9	Toe raise	20		20
	S7	Standing calf raises	20		15		20
BICEPS	S26	Preacher Curl (Db)	12		12		12
	S25	Bicep curls (Db)	10		10		10
	* S45	Cable Curl	10/10		10/10
FOREARMS	*S70	Wrist Curl (Bb)	15		15		15
ABDOMINALS	* S39	Seated leg lifts	15		20		20
ABDOMINALS	* S71	The Roll-Up	Fatigue		Fatigue

WEEK 5, 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	12/6		10/5		10/5		6/12
	S54	Machine Rows	8		10		12
	S60	Seated Cable Row	10		8		6
	* S15	Back extension lying on stomach	10		12
SHOULDERS AND TRAPEZIUS	S65	Upright Rows (Bb)	12		10		10
	S17	Shoulder Press (Db)	12		10		8
	* S19	Lateral Raise (Db)	10		8		6
	S64	Bent-Over Lateral Raises (Db)	10		10
	S21	Dumbbell Shrugs	12		12
ABDOMINALS	S37	Twisted Crunches	Fatigue		Fatigue		Fatigue
	S36	Crunches	Fatigue		Fatigue		Fatigue
	* S72	Leg Pull Prone	Fatigue		Fatigue

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
CHEST	S53	Dips	Fatigue		Fatigue		Fatigue
	S30	Incline Bench Press (Db)	15		12		10
	S46	Decline Push-ups	12/8		12/8
	* S57	Pec. Deck Flys	12		12		12
TRICEPS	S23	Kick backs (Db)	12		12		10
	053	Tricep Push Down	15		12		12
	S68	Tricep Push Down	12		12
	* S24	Lying dumbbell triceps extension	12		15
ABDOMINALS	S38	Pelvic Raises	20		15		15
	S36	Crunches	15/10		10/10		10/10
	* S40	Bent Kick Crosses	Fatigue		Fatigue		Fatigue
	* S39	Seated leg lifts	15		15		15

WEEK 6, 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		10		10
	S10	Leg extensions with rubberband	15		12		10
	S4	Lunges (Db)	10		10
	S43	Lying Leg Curl	10		10		10
	* S5	Stiff-leg dead lifts (Db)	15/8		12/6
	S48	Seated Calf Raises	15		15		15
	* S8	Standing calf raises (Db)	12		12
BICEPS	S25	Bicep curls (Db)	12		12		12
	S52	Incline Bench Curl	10		10
	* S51	Hammer Curls	12		10
FOREARMS	S28	Reverse wrist curls (Db)	15		12		10
ABDOMINALS	* S38	Pelvic Raises	Fatigue		Fatigue
ABDOMINALS	* S36	Crunches	Fatigue		Fatigue

WEEK 6, 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	*S55	Machine Lower Back Workout	15		15
	S14	Front lat machine pulldown	12		12		10
	S13	One arm row	12/8		10/8		10/8
	S59	Chin-Ups	10		10		10
SHOULDERS AND TRAPEZIUS	S61	One Arm Lateral Raise (Cable)	15		12
	* S63	Alternate Front Raise (Db)	12		12
	S17	Shoulder Press (Db)	12		12		12
	S64	Bent-Over Lateral Raises (Db)	10		12
	S21	Dumbbell Shrugs	15		15
ABDOMINALS	S38	Pelvic Raises	20		20		20
	S37	Twisted Crunches	20		20		20
	* S39	Seated leg lifts	Fatigue		Fatigue