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Intermediate Free Weight Exercise Programme
Warm-up
7-10 minutes on cardio-respiratory equipment followed by gentle static stretching of all your major muscle groups (2 x 15 seconds).
Cardio-Respiratory Training
- Frequency: two-to-three times per week
- Intensity: 60-80% of your predicted maximum heart rate (220-age)
- Duration: 30 minutes
- Equipment: Cycling, Treadmill, Cross-trainer, Elliptical trainer, Walking and Rowing
- Method: Steady pace (manual mode); interval training (random/hill)
Free Weight Programme
(load=70% of maximum, increase load as repetitions decrease)
| Dumbbell Squats |
Front Lat-Pull Down |
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| Leg Press (incline/horizontal) |
Bench Press |
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| Hamstring Curl |
Standing Dumbbell Lateral Raise |
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| Knee Extension |
Standing Barbell Bicep Curl |
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| Triceps Dip Machine |
Abdominal Crunch |
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| Diagonal Crunch |
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| Resistance Exercise |
Sets |
Reps |
Load |
| Dumbbell Squats |
3 |
15-12-10 |
|
| Front Lat-Pull Down |
3 |
15-12-10 |
|
| Leg Press (incline/horizontal) |
3 |
15-12-10 |
|
| Bench Press |
3 |
15-12-10 |
|
| Hamstring Curl |
3 |
15-12-10 |
|
| Standing Dumbbell Lateral Raise |
3 |
15-12-10 |
|
| Knee Extension |
3 |
15-12-10 |
|
| Standing Barbell Bicep Curl |
3 |
15-12-10 |
|
| Triceps Dip Machine |
3 |
15-12-10 |
|
| Abdominal Crunch |
3 |
15-20 |
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| Diagonal Crunch |
3 |
15-20 |
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