Weight Loss Training Program: Intermediate Workout
Weight training intermediate programThis is a good all around weight loss training program. Here's what it will do for you: - You will really build up your lean body mass with this workout.
- That means you will feel better and look better.
- You will lose weight.
- Your metabolism will be higher.
- And your clothes will fit better.
This is a more advanced weight loss training program than the beginner's program, although anyone can use it. None of the exercises are too hard.
Start slowly and build upYou shouldn't kill yourself off with this program or any other program. You want to start out a little easy. If you find it too easy after the first week or two, then increase the weights a little faster. No matter how easy you make the program at the start it will soon catch up to you, so don't worry if you start too easy at first. This program is based on a 3 day split. That means you are going to divide the body into 3 parts: One day you do chest. Another day that week you do back. The last day you do legs. There are several advantages to this weight loss training program: You work only one body part per workout, so you can really get a good workout for that area. And you give your body a week to rest between workouts, so you have time to fully recover.
The workout| Day 1--Chest | First Set | Second set | Third set | | Bench press | 10 repetitions | 10 repetitions | to failure | | Incline dumbbell press | 10 repetitions | 10 repetitions | to failure | | Decline chest press | 10 repetitions | 10 repetitions | to failure | | Flyes | 10 repetitions | 10 repetitions | to failure | | Tricep extensions | 10 repetitions | 10 repetitions | to failure | | | | | | | | | | Day 2--Back | First Set | Second set | Third set | | Dumbbell rows | 10 repetitions | 10 repetitions | to failure | | Pulldowns | 10 repetitions | 10 repetitions | to failure | | Cable rows | 10 repetitions | 10 repetitions | to failure | | Back extensions | 10 repetitions | 10 repetitions | to failure | | Barbell curls | 10 repetitions | 10 repetitions | to failure | | | | | | | | | | Day 3--Legs | First Set | Second set | Third set | | Leg press | 10 repetitions | 10 repetitions | to failure | | Leg extensions | 10 repetitions | 10 repetitions | to failure | | Lying hamstrings | 10 repetitions | 10 repetitions | to failure | | Lunges | 10 repetitions | 10 repetitions | to failure | | Calf raises | 10 repetitions | 10 repetitions | to failure |
Here is how the sets and repetitions work: - Do all 3 sets of each exercise before going to the next exercise.
- Rest about one minute between sets.
- Pick a weight that you can do for 10 repetitions the first set.
- Stay with that weight until you can do 3 sets of 10 repetitions with that weight, then increase the weight next time.
- Workout right so you don't get hurt. Use a spotter for the bench press. If you don't have a spotter you can use the chest press machine.
Don't get injuredFor lunges and back extensions you do these without weights, especially at first. If they are too easy you can increase the number of repetitions. Be careful when using weight with back extensions--don't hurt yourself. There are no overhead exercises like military press in this workout--it is too easy to get hurt. You just want to lose weight and have a little fun (yes, lifting weights is fun after you get into it.) And you don't want to end up with a neck injury from overhead presses. I have a friend who is an advanced weight lifter. He does military presses 10 repetitions with 225 pounds (about 100 kilograms.) And one day he ruptured a disc in his neck. Don't do it.
Keep track of your resultsAlways keep a log book of your exercises, sets and repetitions. You will know what exercises to do and what weights to use next time. This one tiny step will double your results. Always try to do at least one more repetition than you did last week. That will keep up the intensity and maximize your results.
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