SENIOR-INTERMEDIATE
Before You Start
This exercise program is designed for people who have completed the first six weeks of the Beginners exercise regiment as part of their daily lifestyle routine. This Intermediate exercise program will help participants build upon the gains they have already made over the first six weeks.
The program is divided into a seven day cycle, which makes it easy to follow. Three days of the week are dedicated to cardiovascular training and three days of the week are dedicated to muscular and strength development.
NOTE: Exercises are listed by sets and repetitions, thus "2 x 8" means 2 individual set of that exercise, doing 8 repetitions of that exercise per set.
Day One
Muscle group — Back
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 2 x 10 |
| Back | Lat Pulldowns Long bar | 2 x 8 |
| Back | Dumbell Pullovers | 1 x 8 |
Day Two
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a slow pace for 25 minutes
Day Three
Muscle group — Chest
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 2 x 8 |
| Chest | Bench Press | 2 x 8 |
| Chest | Dumbell Flyes | 2 x 8 |
Day Four
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a slow pace for 25 minutes
Day Five
Muscle group — Legs
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 1 x 8 |
| Quadriceps | Full squat | 2 x 8 |
| Hamstrings | Hamstring machine | 2 x 8 |
Day Six
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a slow pace for 25 minutes
Day Seven
Day off, take a rest...your muscles will thank you for it!
