Beginning |
Intermediate |
Advanced |
Sample Advanced Weight Loss Program |
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Whole Body
Primarily Machines
2–3 Times Per Week (48 Hours Between Workouts)
1–2 Sets, 12–15 Reps (65% 1RM)
30–60 Seconds Between Sets
8–12 Basic Exercises
Isolated Exercises
15–30 Minutes Per Workout |
Whole Body
Machines, Free Weights & Body Weight Exercises
3 times Per Week (48 Hours Between Workouts)
1 Set x 2–3 Circuits, 12–15 Reps (65–75% 1RM)
0–60 Seconds Between Exercises, 3 Minutes Between Circuits
10–12 Basic & Intermediate Exercises
30–45 Minutes Per Workout |
Whole Body
Primarily Free Weights & Body Weight Exercises
3 Times Per Week (48 Hours Between Workouts)
1 Set x 3–4 Circuits, 12–15 Reps (65–75% 1RM)
0–60 Seconds Between Exercises, 3 Minutes Between Circuits
10–12 Basic & Intermediate Exercises
45–60 Minutes Per Workout |