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 Week 7 Intermediate/Advanced Workout Schedule

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HeatherF
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Join date : 2013-02-04
Location : Augusta Georgia

PostSubject: Week 7 Intermediate/Advanced Workout Schedule   Sat Mar 02, 2013 4:24 pm

Monday- March 4th

Full Body Workout – I included the exact amount of time to rest between sets. Make sure you follow the reps I have listed for each exercise.

Circuit 1
Sumo Squat- 8 Reps
Rest 90 Seconds
Upright Row- Right Side 8 Reps
Rest 90 Seconds
Sumo Squat- 8 Reps
Upright Row- Left Side 8 reps

Rest 90 Seconds

Circuit 2

Alternating Reverse Lunges 12 Reps
Rest 60 Seconds
Over Head Tricep Extension- Right Side 12 Reps
Rest 60 Seconds
Alternating Reverse Lunges 12 Reps
Rest 60Seconds
Overhead Tricep Extension- Left Side 12 Reps


Circuit 3

One Leg Dead Lift- 16 Reps
Rest 20 Seconds
Double Bicep Curl- 16 Reps
Rest 20 Seconds

REPEAT 3 Times

After you finish your 3 sets of Circuit 3 you will rest for 2 minutes.

Circuit 4

Stationary Leg on Right leg & left leg 16 Reps
Rest 20 Seconds
Shoulder Press 16 Reps

REPEAT 3 Times

Finish with Fat blasting Cardio. DO CARDIO AFTER WEIGHTS! Use a timer or Tabata App on your phone.

Jump Rope 30 sec
Jumping Jacks 90 sec
Walking Lunges 30 sec
Jumping Jacks 90 sec
Mountain Climbers 30 sec
Jumping Jacks 90 sec
Mountain Climbers 30 sec
Jumping Jacks 90 sec
Jump Rope 30 sec
Jumping Jacks 90 sec
Walking Lunges 30 sec







Tuesday March 5th

SWEAT DAY
Walking Lunges 60 sec

Jump Rope 120 sec

Walking Lunges 60 sec

Jump Rope 120 sec

Walking Lunges 60 sec

Jump Rope 120 sec

Walking Lunges 60 sec

Jump Rope 120 sec

Walking Lunges 60 sec

20- 40 Minutes of Steady State Cardio

Fast walking
Elliptical
Tredmil
Bike




Wednesday March 6th



Circuit #1

Squat 8 Reps
90 second rest
Chest Fly 8 reps
90 second rest
Squat 8 reps
90 second rest
Chest Fly 8 reps

Circuit #2

Dead Lift 12 Reps
60 second rest
Chest Press 12reps
60 second rest
Deadlift 12 reps
60 second rest
Chest Press 12reps
Circuit #3
** Each side equals one set. Meaning you have to work both the right and left side

Bulgarian Split Lunge 16 Reps
20 sec rest
1 Arm Row 16 Reps
Repeat 3 times

Sumo Squat 16 Reps
20 sec rest
Push Up 16 Reps
Repeat 3 Times

Finish with this fat blasting Cardio

Squat Jumps 30 sec

Crunches 30 sec

Plank 30 sec

Squat Jumps 30 sec

Crunches 30 sec

Plank 30 sec

Squat Jumps 30 sec

Crunches 30 sec

Plank 30 sec




Thursday March 7th

Alternating Reverse Lunge Arms held overhead 60 sec
Jumping Jacks 60 sec
Jump Rope 120 sec
Plank 60 sec
Alternating Reverse Lunge Arms held overhead 60 sec
Jump Rope 120 sec
Jumping Jacks 60 sec
Plank 60 sec
Alternating Reverse Lung Arms held overhead 120 sec

Finish with 20-40 min of medium intensity cardio of your choice




Friday March 1


Full Body Workout – I included the exact amount of time to rest between sets. Make sure you follow the reps I have listed for each exercise.

Circuit 1
Squat- 8 Reps
Rest 90 Seconds
1 Arm Row- Right Side 8 Reps
Rest 90 Seconds
Squat- 8 Reps
1 Arm Row- Left Side 8 reps

Rest 90 Seconds

Circuit 2

Squat 12 Reps
Rest 60 Seconds
1 Arm Row- Right Side 12 Reps
Rest 60 Seconds
Squat 12 Reps
Rest 60Seconds
1 Arm Row- Left Side 12 Reps


Circuit 3

Alternating Reverse Lunges- 16 Reps
Rest 20 Seconds
Double Arm Lat Row- 16 Reps
Rest 20 Seconds

REPEAT 3 Times

After you finish your 3 sets of Circuit 3 you will rest for 2 minutes.

Circuit 4

Dead lift 16 Reps
Rest 20 Seconds
Shoulder Press 16 Reps

REPEAT 3 Times

Strech





Saturday March 8th

Finish with Fat blasting Cardio. DO CARDIO AFTER WEIGHTS! Use a timer or Tabata App on your phone.

Jump Rope 30 sec
Jumping Jacks 90 sec
Walking Lunges 30 sec
Jumping Jacks 90 sec
Mountain Climbers 30 sec
Jumping Jacks 90 sec
Mountain Climbers 30 sec
Jumping Jacks 90 sec
Jump Rope 30 sec
Jumping Jacks 90 sec
Walking Lunges 30 sec

30 minutes of medium intensity cardio





Sunday March 9th
Rest
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