Advanced Programme

During week four, the frequency of your training can be decreased to a minimum of three sessions (like Monday, Wednesday & Friday or Tuesday, Thursday & Saturday).

This week we combine your cardio-respiratory training with your resistance-training programme, which means that your session might be slightly longer and more intense. This means that both intensity and volume will be increased and therefore the rest days between the sessions will also be increased. Yes, this will test your fitness level, but if you have been following our progressive programme, the week should not be too tough.

The advanced programme has been adapted in such a way to exercise particular muscle groups. That is why we have grouped the exercises in such a manner that you do two exercises using the same muscle groups after another. Don’t load the weights too much, because you will definitely feel the burn in the second exercise!

All the exercises mentioned in the programme are from the previous programmes, so there are no new exercise. If you struggle to remember them, just have a look at all the previous programmes and pictures. At the end of this week give yourself two days' rest!

Have a look at the programme, have a real go at it and let me know if there are any problems (remember the problems don’t include burning lungs and jelly legs!)

Always enjoy your training!

Advanced Free Weight Exercise Programme

Warm-up and Cardio-Respiratory Training

• Frequency: three times per week
• Intensity: 70%+ of your predicted maximum heart rate (220-age)
• Duration:  20 minutes
• Equipment:  Upright cycle, Recumbent cycle, Treadmill, Stepper, Cross-Trainer
• Method: Interval training (random/hill); Cross-training (e.g. cycle seven min; rower seven min; treadmill seven min)
• Recovery: 30 seconds between sets and maximum two minutes between exercises

Free Weight Programme (load=70% of maximum)

Dumbbell Step-ups		Olympic Bar Squat
Reverse Lat-Pull Down		Seated Row
Calf Raise		Hamstring Curl
Bench Press		Incline Dumbbell Press
Seated Dumbbell Shoulder Press		Standing Dumbbell Lateral Raise
Leg Press		E-Z Overhead Triceps Extension
Standing Alternating Dumbbell Bicep Curls
Abdominal Crunch		Diagonal Crunch

Resistance Exercise	Sets	Reps	Load
Olympic Bar Squat	3	15
Dumbbell Step-ups (10 steps each leg)	3	10
Reverse Lat-Pull Down	3	15
Seated Row	3	15
Calf raise	3	15
Hamstring Curl	3	15
Bench Press	3	15
Incline Dumbbell Press	3	15
Seated Dumbbell Shoulder Press	3	15
Standing Dumbbell Lateral Raise	3	15
Leg Press (incline/horizontal)	3	15
Standing Alternating Dumbbell Bicep Curls	3	15
E-Z Bar Overhead Triceps Extension (French press)	3	15
Abdominal Crunch	3	20
Diagonal Crunch	3	20
Additions: