Weight Loss Training Program:
Intermediate Workout

Weight training intermediate program

This 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 up

You 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:

Chest
Back
Legs

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 injured

For 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 results

Always 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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