SENIOR-INTERMEDIATE


Before You Start

This exercise program is designed for people who have completed the first six weeks of the Beginners exercise regiment as part of their daily lifestyle routine. This Intermediate exercise program will help participants build upon the gains they have already made over the first six weeks.

The program is divided into a seven day cycle, which makes it easy to follow. Three days of the week are dedicated to cardiovascular training and three days of the week are dedicated to muscular and strength development.

NOTE: Exercises are listed by sets and repetitions, thus "2 x 8" means 2 individual set of that exercise, doing 8 repetitions of that exercise per set.

Day One

Muscle group Back

Muscle group Exercise Reps & Sets
Abdominal Crunches 2 x 10
Back Lat Pulldowns Long bar 2 x 8
Back Dumbell Pullovers 1 x 8

Day Two

Cardiovascular Training

Begin with 10 minutes of stretching from head to toe

Walk at a slow pace for 25 minutes

Day Three

Muscle group Chest

Begin with 10 minutes of stretching exercises from head to toe

Muscle group Exercise Reps & Sets
Abdominal Crunches 2 x 8
Chest Bench Press 2 x 8
Chest Dumbell Flyes 2 x 8

Day Four

Cardiovascular Training

Begin with 10 minutes of stretching from head to toe

Walk at a slow pace for 25 minutes

Day Five

Muscle group Legs

Begin with 10 minutes of stretching exercises from head to toe

Muscle group Exercise Reps & Sets
Abdominal Crunches 1 x 8
Quadriceps Full squat 2 x 8
Hamstrings Hamstring machine 2 x 8

Day Six

Cardiovascular Training

Begin with 10 minutes of stretching from head to toe

Walk at a slow pace for 25 minutes

Day Seven

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


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