EXTREME-ADVANCED


Before you start

This exercise program is designed for people who are in excellent physical condition. The exercise routine listed below should not be attempted by people who are not in top shape!

NOTE: Exercises are listed by sets and repetitions, thus "10 x 8" means 10 individual sets of that exercise, doing 8 repetitions of that exercise per set.

Day One

Muscle group Back

Begin with 10 minutes of stretching exercises from head to toe

Muscle group Exercise Reps & Sets
Abdominal Crunches 10 x 50
Back Lat Pulldowns Long bar 10 x 8
Back Dumbell Pullovers 5 x 8

Day Two

Cardiovascular Training

Begin with 10 minutes of stretching from head to toe

Walk at a rapid pace for 90 minutes

Day Three

Muscle group Chest

Begin with 10 minutes of stretching exercises from head to toe

Muscle group Exercise Reps & Sets
Abdominal Crunches 10 x 50
Chest Bench Press 10 x 8
Chest Dumbell Flyes 5 x 8

Day Four

Cardiovascular Training

Begin with 10 minutes of stretching from head to toe

Walk at a rapid pace for 90 minutes

Day Five

Muscle group Legs

Begin with 10 minutes of stretching exercises from head to toe

Muscle group Exercise Reps & Sets
Abdominal Crunches 10 x 50
Quadriceps Full squat 10 x 8
Hamstrings Hamstring machine 5 x 8

Day Six

Cardiovascular Training

Begin with 10 minutes of stretching from head to toe

Walk at a rapid pace for 90 minutes

Day Seven

Day off, take a rest...your muscles will thank you for it!


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