Exercising Information
Page 12
INTERMEDIATE EXERCISE
This is a slightly longer programme which we suggest you use for the next 6 Ð 8 weeks, to be ideally
performed not more than 5 times during the week.
This suggested routine is specifically for intermediate users or those that are familiar with exercise
routines. The programme is designed to increase muscle definition, build strength, aid flexibility and co-
ordination.
The increase in exercise intensity and speed of repetitions is key to your success at this stage.
For intermediate exercise we recommend 3 - 4 sets of 8 exercises for the following reps on each of the
Gym
'
s training stations.
15 REPS - BENCH PRESS followed by LAT PULLDOWNS
10 REPS - PEC DEC
15 REPS - SHOULDER SHRUGS
15 REPS - LEG CURLS
15 REPS - LEG EXTENSIONS followed by ARM CURLS
*
Your rest interval between each set of reps should be 1 minute.
*
You should perform 3 - 4 SETS of each exercise.
*
Your exercise pace should be MEDIUM to FAST.
*
The resistance (weight) settings should be in positions 3 - 6.
*
This exercise programme should take you approximately 35 - 40 minutes.
*
Follow this exercise programme with 5 minutes of proper cool down exercises.
ADVANCED TRAINING
This is an open-ended programme, ideally performed not more than 4 times during the week, preferably
on alternate days.
This suggested routine is specifically for advanced users or those that are familiar with exercise
routines. The programme is designed to increase muscle mass and build strength.
The increase in exercise intensity, resistance levels and speed of repetitions is key to your on going
success.
For advanced training we recommend 4 sets of the 9 exercises for the following reps on each of the
Gym
'
s training stations. However at this stage you may want to concentrate on specific body parts, so
as you are now fully familiar with the workings of your Gym you should be able to structure an exercise
programme to suit your own individual needs. Any specific advice should be sought through specialist
books.
20 REPS - BENCH PRESS followed by LAT PULLDOWNS
15 REPS - PEC DEC
15 REPS - SHOULDER SHRUGS
15 REPS - LEG CURLS
20 REPS - LEG EXTENSIONS followed by ARM CURLS
15 REPS - FRONT KICKS
10 SLOW REPS - 2 SETS - SIT UPS
*
Your rest interval between each set of reps should be 1 minute.
*
You should perform 4 SETS of each exercise.
*
Your exercise pace should be MEDIUM to FAST.
*
The resistance (weight) settings should be in positions 4 - 8.
*
This exercise programme should take you approximately 40 - 50 minutes.
*
Follow this exercise programme with 5 minutes of proper cool down exercises.
Summary of Contents for STG/09-2
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Page 13: ...Exercise Notes Page 13...
