Weight Training Exercises:
Advanced Program

Weight training exercises for weight loss

This is a very good workout for losing weight. It has some key points that make it different from the beginner's program or the intermediate program.

It uses high repetitions on the first set of each exercise. Because of this you have to use lighter weights. When you start with lighter weights you are not likely to get injured.

High intensity workout

But because the repetitions are high you have to keep working--you can't quit just because you feel like it. You can do one more repetition. You have to make yourself keep going, so the intensity is high.

Each exercise has 3 sets. You do the first set for 15 repetitions, and the next two sets you do to failure. Going to failure means you are trying hard but you can't do it one more time.

Doing exercises to failure really stimulates your metabolism. It will really help you burn off the fat.

The repetitions for each set go like this:

Set 1--15 repetitions

Set 2--to failure

Set 3--to failure

So you are going to failure on two sets of each exercise. This really gives your muscles a lot of stimulus to grow. And it speeds up your metabolism for the rest of the day.

You always pick a weight that you can do 15 repetitions on the first set. It doesn't matter if the weight is too light. When you are starting out it is better to pick a weight that is too light rather than too heavy.

A mix of high and low repetition sets

Now let's say you do 15 repetitions on the first set, 8 on the second set and 5 on the third set, that's fine. Look at what you have:

High repetition set--15 repetitions, for tone

Medium repetition set--8 repetitions, for strength

Low repetition set--5 repetitions, for power

See, it gives you a good mix of high repetition for muscle definition and low repetition like the power lifters use. It will give you great all over benefits and will really burn up the fat.

It is a three-day split (split means working one area of the body each day rather than working the entire body each day.) One day chest, another day back, and the third day legs.

If you want to do weight training 4 days per week rather than 3, you just start with the first workout again. You just keep going--chest, back, legs, chest, back…

The workout

Day 1--Chest and triceps	First Set	Second set	Third set
Flat dumbbell press	15 repetitions	to failure	to failure
Incline dumbbell press	15 repetitions	to failure	to failure
Flyes	15 repetitions	to failure	to failure
Bench press	15 repetitions	to failure	to failure
Decline barbell press	15 repetitions	to failure	to failure
Lying Tricep extensions	15 repetitions	to failure	to failure


Day 2--Back and biceps	15 repetitions	to failure	to failure
Pulldowns	15 repetitions	to failure	to failure
Back extensions	15 repetitions	to failure	to failure
One arm dumbbell rows	15 repetitions	to failure	to failure
Cable rows	15 repetitions	to failure	to failure
Reverse grip pulldowns	15 repetitions	to failure	to failure
Barbell curls	15 repetitions	to failure	to failure


Day 3--Legs	15 repetitions	to failure	to failure
Leg press	15 repetitions	to failure	to failure
Quadriceps (thigh) extensions	15 repetitions	to failure	to failure
Lying hamstrings (leg curls)	15 repetitions	to failure	to failure
Seated calf raises	15 repetitions	to failure	to failure
Lunges	15 repetitions	to failure	to failure
Standing calf raises	15 repetitions	to failure	to failure

How to organize your workouts

Take about a minute to rest between each set. There are 18 sets each day. With the rest period it takes about 40 minutes.

Make sure you do at least three days of cardio each week as well. This is especially important if you tend to gain weight easily. You can do the cardio before or after the weight training.

You also have to make sure you are doing your core routine (abdominals) at least two times each week. This will keep your waist thin and your stomach flat.

Additional exercises--you can substitute:

Pushups for bench press
Cable crossovers for flyes
Pullups for pulldowns
Alternate wide grip and narrow grip pulldowns
Back extensions can be done on a stand or on the floor
Calves can be trained on anything stable--any step or stairs

Safety note: you will see a lot of people doing pulldowns behind the neck. I don't recommend those--it is too easy to get hurt.

Unless you are training for a bodybuilding show it is not necessary to get into too many variations of exercises. Stick with the basics.

So give this workout a try. It will give you a giant boost to your metabolism. And you will lose weight, even if you thought you never could!

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