You should consult your doctor before starting any workout plan. Just getting off the sofa? No problem. Already ripped like an action hero? There’s something here for you too.
Intermediate Workout Plan
Try to use a gym’s resistance machines and know how to take your heart rate. This workout should take approximately 60 minutes.
- Warm up. Spend at least 5 minutes on the stationary bike and gradually increase intensity.
- Cardiovascular. Spend 30 minutes on any CV machine (treadmill, cross-trainer, stepper, stationary bike, etc.) at your 70 – 85% maximum heart rate. Calculate your heart rate (HR – your age x 0.7 and 0.85 to obtain your training zone).
- Strength. Do each exercise as a circuit with two sets. Try to reach muscular failure in 8-12 reps of each with no rest.
- Leg Press
- Chest Press
- Lat Pulldown
- Lateral Raise
- Bicep curl
- Tricep extension
- Low back extension
- Abdominal crunches
- Stretch
- Cool down. At least 5 minutes of cycling and gradually decreasing intensity.
Exercise Tips
The Bicep
The body has two pairs of biceps. One in the arms (Biceps Brachii) and one in the legs (Biceps Femoris).
The Biceps Brachii is a two headed muscle in the upper arm. It is responsible for flexing the arm and rotating the forearm.
The Biceps Femoris, another two headed muscle, is part of the hamstrings on the back of the leg. This muscle is responsible for flexing the knee and extending the hip. It is common for people to train this muscle for knee flexion (leg curls) but not hip extension as this often leads to pulled hamstrings. Have you ever seen a sprinter pull up and grab the top back of their leg?
Exercises for the Biceps Brachii
- Curls with a DB
- Curls with a barbell
- Bicep curls on a machine
- Hammer curls (works the brachialis more the bicep)
- Chin ups
- Narrow grip pulldowns
- Preacher curls
- Concentration curls
Exercises for the Biceps Femoris
- Leg curls (prone or seated)
- Exercise ball roll (lie of floor put feet on ball, lift hips and roll ball towards body)
- Standing leg curls (can use resistance bands)
- Leg press
- Squats
- Lunges
- Step ups
- Good morning
- Deadlifts
- Stiff legged deadlift
Mental Preparation
To get the most from your workout you need the right mental attitude. Focus on the technique and making the most of each exercise. Whatever you goal is focus on what you are doing and know how to get overload and intensity without injury and you will succeed.
Whether you are weight training or doing cardio exercise, it is a great time to think and develop a positive mental attitude.
During your warm up prepare yourself for your workout and focus on the upcoming exercises. Remind yourself of your goals and how good they will make you feel.
When it is time to get down to business of exercise you can push yourself to achieve your goals and as a bonus, release those endorphins that leave you feeling great afterwards.
Intermediate Workout #2
This workout is designed for those who are educated in lifting weights with proper form and are aware of personal heart rate readings.
The following three sets of exercises are to be done without rest between either exercises or sets. (Do all of number one, then two, etc.) Continuous movement will stimulate greater gains in lactic acid threshold and recovery time. Find the right weight for each exercise for your level prior to onset of program.
| 1 | 2 | 3 |
| Chest Press | Bicep Curl | Shoulder Press |
| Seated Row | Tricep Press | Weighted Squats |
| Bike | Treadmill | Xtrainer/elliptical |
Each exercise consists of 20 repetitions and finishes with 3 minutes cardio.
You should have difficulty finishing both the 20 reps (X2) and the cardio.
Do this THREE TIMES! Rest 2 minutes at the end of set #3.
The information contained herein is compiled by the Forzani Group Ltd. for reference only and should be used in conjunction with an overall fitness program. The success and safety of any fitness program will depend on the age, gender, mobility, physical condition and health of an individual. These workouts are designed for off-season strength and conditioning. All participants should have a working knowledge of fitness exercises before they embark on any of these workouts. Participation in these workouts is at your own risk. Please consult your physician prior to engaging in any exercise program.