Intermediate Gym Workout....

So you’ve been working out for a few months – you have your form down and you are comfortable with machines as well as free weights.  Choose to follow one out of the two depending if…..you are in decent shape (A) or want to lose a little weight and tone (B).


A – I’m in decent shape; I just want to tone up

3 days/week

Start off each workout with 10-20 minutes warm up – cardio of your choice.  Work your way up to RPE – 6/10  (Scale of 1 to 10 – 1 just an easy walk and 10 an all out sprint)

4 sets of each exercise; 10-12 reps

Day 1 -  Back, Chest, Abs
    Wide Grip Seated Row
    Dumbbell Bent Over Row
    Bench Press
    Incline Chest Press
    Cable Crunch
    Weighted Plank
    
Day 2 – Legs
    Squat
    Leg Press – wide
    Walking Lunge
    Leg Extension
    Lying leg Curl
    Calf Raise
    
Day 3 -  Arms and Abs
    Barbell Bicep Curls
    Rope Cable Tricep Extension
    Shoulder Press
    Cable Lateral Shoulder raise
    Bent Over Rear Delts
    Hanging Leg Raise
    Side bench knee ins




B – I want to lose a little bit of weight and tone up

5 days/week

Start off each workout with 10-20 minutes warm up – cardio of your choice.  Work your way up to RPE – 6/10  (Scale of 1 to 10 – 1 just an easy walk and 10 an all out sprint)

4 sets of each exercise; 10-12 reps

Day 1 -  Back and Bis
    Lat Pull Down
    Seated Close Grip Row
    Cable Straight Arm Pull Down
    Bent Over One Arm Row
    Dumbbell Curl
    Preacher Curl
    
Day 2 – Legs and Abs
    Squat
    Leg Press
    Walking Lunge
    Leg Extension
    Seated leg Curl
    Calf Raise
    Machine Crunch
    Side knee ins
    
Day 3 -  Chest and Tris
    Incline Bench Press
    Dumbbell Flye
    Pec Deck
Skull Crushers
    Dumbbell Kickback
    Rope Cable Tricep Extension
    
Day 3 -  Shoulders and Abs
Machine Shoulder Press
    Dumbbell Lateral Shoulder raise
    Face Pulls
    Barbell Front Raise
    Hanging Leg Raise
    Ab wheel


1 day a week – HIIT Style Cardio  (or one of the online Conditioning Circuit)

Start off with 5 minutes warm up – cardio of your choice.  RPE – 7/10  
1 min – RPE 8     1 min – RPE 5
1 min – RPE 8.5     1 min – RPE 5
1 min – RPE 9        1 min – RPE 5
1 min – RPE 9        1 min – RPE 5
1 min – RPE 9     1 min – RPE 5
Repeat
End with 5 minutes cool down – RPE 6/10