ADVANCED TRAINING PROGRAM

This is a weekly program with four days of exercize concentrating on different areas of the body each day. It's good for working people because they can squeeze in two days during the work week and come in on Saturday and Sunday for the other two days because Marci's Mega Gym is open on weekends. If you have the time, you can intersperse a heavy cardio workout on alternate days. Warmup with 15 to 20 minutes on a bike, treadmill, or stairstepper, or stretching. Abdominal exercises every day do no harm. It's the best and most effective way to get results. All exercises should be performed in sets of 20-15-10 repetitions with moderate weight, not too light, but not heavy enough to cause injuries. The weight should be heavy enough to provide resistance and to force a little extra effort on the the last three reps.

Day 1: Legs and Calves
Activity	Sets	Weight
Leg Extension	3	______
Leg Press	3	______
Hack Squat	3	______
Lunges	3	______
Wide Squat	3	______
Hamstring Curl	3	______
Calf Raises	3	______

Day 2: Chest and Triceps
Activity	Sets	Weight
Chest Press	3	______
Pec Deck	3	______
Flys with dumbells	3	______
Triceps Press with dumbells	3	______
Triceps Pushdown cable machine	3	______
Triceps Kickbacks	3	______

Day 3: Back and Biceps
Activity	Sets	Weight
Lat Pulldown	3	______
Rowing	3	______
Bentover Rowing	3	______
Hyper-extension	3	______
Biceps Cable Curl	3	______
Biceps Preacher Curl	3	______
Biceps Concentration Curl	3	______

Day 4: Shoulders
Activity	Sets	Weight
Dumbell Press	3	______
Front Lateral Raises	3	______
Shrugs with Dumbells	3	______
Rear Lateral Raises	3	______
Side Dumbell Raises	3	______