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Updated 06 March 2013

Combo programmes Intermediate - 5 days a week

Get fit with 5 sessions a week.

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For the resistance exercises: start with a lighter weight - one with which you can do 12-14 smooth, controlled repetitions without stopping. If you find the 12th and 14th repetition quite hard to do, you're doing the exercise correctly.

The next set's weight should be slightly heavier, and the last set should be done with an even heavier weight.

Remember to stretch your muscles after every session.

WEEK 1

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.

Tuesday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Wednesday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.

Thursday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Friday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.

WEEK 2

Monday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Tuesday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.

Wednesday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

Thursday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.

Friday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)

WEEK 3

Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)

Tuesday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Wednesday

Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.

Thursday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Friday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)

WEEK 4

Monday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

Tuesday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)

Wednesday

Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Thursday
Cardio 30 min. Increase the intensity minute-by-minute for sets of 4 min. each.

Friday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

WEEK 5

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)

Tuesday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Wednesday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Thursday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Friday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)

WEEK 6

Monday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

Tuesday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)
 
Wednesday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Thursday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

Friday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

WEEK 7

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)
 
Tuesday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Wednesday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Thursday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)

Friday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)

WEEK 8

Monday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
 
Tuesday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.
Abdominal curls (SETS: 4 REPS: 14)
Reverse curls (SETS: 4 REPS: 14)
Oblique crunches (SETS: 4 REPS: 14)
 
Wednesday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
 
Thursday

Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Friday

Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)

WEEK 9

Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Tuesday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 20)
Seated row (Sets: 3 Reps: 20)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 20)
Bicep curls with dumbbells(Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 20)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 20)
 
Wednesday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

Thursday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 20)
Body raise (Sets: 3 Reps: 14)
Seated calf raises (Sets: 4 Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 3 Reps: 20)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 3 Reps: 20)
Oblique crunches (Sets: 3 Reps: 20)
Reverse curls (Sets: 3 Reps: 20)

Lunges (Sets:3 Reps 20)
 
Friday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

WEEK 10

Monday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Tuesday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
 
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9.
 
Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
 
Friday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

WEEK 11

Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Tuesday
Cardio 5 MIN. (WARM-UP)
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
 
Wednesday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.
 
Thursday
Cardio 5 MIN. (WARM-UP)
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
 
Friday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9.

WEEK 12

Monday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9.
 
Tuesday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.
Abdominal curls (SETS: 3 REPS: 20)
Reverse curls (SETS: 3 REPS: 20)
Oblique crunches (SETS: 3 REPS: 20)
 
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.

Thursday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

Friday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9.
 


 
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