Saturday: July 19, 2008 Today's Hours: 10:00 AM - 3:00 PM
Intermediate Workout Schedule
Monday: (Back, Abdomen, and Shoulders)

  • Butterfly Bench using Dumb Bells (3X8) (or flies on machine)
  • Lat. Pulls (3X10)
  • Low Row (3X10)
  • Shrugs (3X8)
  • Sit-ups (3X10)

Tuesday: (Legs and Abdominal Muscles)

  • Sit-ups (3X10)
  • Crunches (3X20)
  • Leg Press (3X10)
  • Leg Extensions (3X10)

Wednesday: (Chest, Abdomen, and Arms)

  • Butterfly Bench using Dumb Bells (3X8) (or use machine)
  • Dips (3X8)(use machine, if needed)
  • Flat Bench (1X8, 1X6, 1X4)(increase weight after each set)
  • Bar Curls (3X10)
  • Sit-ups (3X10)

Alternative Intermediate Workout Schedule
Wednesday: (Chest and Abdominal Muscles)

  • Butterfly Bench using Dub Bells (3X8)
  • Crunches (3X15)
  • Sit-ups (3X10)
  • Incline Bench (3X8) or Decline Bench (3X8)

Thursday: (Legs and Shoulders and Abdomen)

  • Leg Curls (3X8)
  • Box-step-ups (3X8)
  • Pull-to-chin (3X8)
  • Shrugs (3X8)
  • Sit-ups (3X10)

Friday: (Back and Arms & Abdomen)

  • Low Rows (3X8)
  • Dumb Bell Curls (3X8)
  • Preacher Curls (3X8)
  • Lat. Pulls (3X8)
  • Sit-ups (3X10)

Note:
On all lifts increase repetitions to burn more fat.