EXTREME-ADVANCED
Before you start
This exercise program is designed for people who are in excellent physical condition. The exercise routine listed below should not be attempted by people who are not in top shape!
NOTE: Exercises are listed by sets and repetitions, thus "10 x 8" means 10 individual sets of that exercise, doing 8 repetitions of that exercise per set.
Day One
Muscle group — Back
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 10 x 50 |
| Back | Lat Pulldowns Long bar | 10 x 8 |
| Back | Dumbell Pullovers | 5 x 8 |
Day Two
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a rapid pace for 90 minutes
Day Three
Muscle group — Chest
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 10 x 50 |
| Chest | Bench Press | 10 x 8 |
| Chest | Dumbell Flyes | 5 x 8 |
Day Four
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a rapid pace for 90 minutes
Day Five
Muscle group — Legs
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 10 x 50 |
| Quadriceps | Full squat | 10 x 8 |
| Hamstrings | Hamstring machine | 5 x 8 |
Day Six
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a rapid pace for 90 minutes
Day Seven
Day off, take a rest...your muscles will thank you for it!
