Intermediate Weight Routine 1

3 days a week:

• Workout A: Full Body
• Workout B: Upper Body
• Workout C: Lower Body

A good schedule might be:

• Sun – Full Body
• Wed – Upper Body
• Fri – Lower

DAY 1:  Full Body:

3 mini-circuits, 2 sets 10.  For each circuit do each exercise in the group without rest for 10 reps and repeat. So you are doing each exercise twice before resting. Then move onto the next group.

Leg Circuit:

• Free-standing Squat
• Jump Squat
• Jump Lunge

Upper Circuit 1:

• Plyo Pushup
• Band Shoulder Press
• Band Bicep Curl
• Band Tricep Extension

Upper Circuit 2:

• Ropepull Ab Crunch
• Rope Back Row
• Plank Hold

DAY 2: Upper Body: Do 3 sets of 8-10

• Dumbbell Bench Press
• One Arm Dumbbell Row
• Dumbbell Shoulder Press
• Incline Dumbbell Bench Press
• Lat Pulldown
• Dumbbell Fly
• Dumbbell Bicep Curl
• Decline Lying Tricep Extension
• Prone Ab Crunch on Ball

DAY 3: Lower Body: Do 3 sets of 8-10

• Barbell Squat
• Romanian Bent Leg Deadlift
• Lying Leg Curl
• Leg Extension

Do 4 sets of 20 for these and rest only 20-30 seconds

• Calf Raise or Press
• Hyperextension