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Beginner Workout
GOALS
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Train upper and lower body three times per week with machines in a circuit training setting |
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Perform one exercise for each major muscle group on training days. |
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Alternate weight training with cardiovascular training on non-training days. |
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Rest a maximum of one minute between exercises. |
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Always record exercises, repetitions, and settings, and amount of weight used in a journal. This way you can track your progress. |
Click here for a printable journal with specific exercises, workout schedule, and food log.
Intermediate Workout
GOALS
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Weight train intensely three times per week alternating with cardiovascular training days. |
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On weight training days, you will alternate between upper and lower body. |
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Rest a maximum of one minute between sets. |
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Plan your calendar ahead. |
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Always record exercises, repetitions, settings, and amount of weight used in a journal. This will help track progress. |
Click here for a printable journal with specific exercises, workout schedule, and food log.
Advanced Workout
GOALS
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To work entire body over a five day weight training plan. |
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Each major muscle group will be worked out on separate days. |
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Cardiovascular training will occur before or directly following weight training workout. |
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Always plan your workout ahead. |
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Remember to record exercises, repetitions, settings, as well as amount of weight used in order to better assist you in tracking your progress. |
Click here for a printable journal with specific exercises, workout schedule, and food log.
The above downloadable files are in Adobe Acrobat (PDF) format.
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