Exercising
Informa�on
INTERMEDIATE EXERCISE
This
is a
slightly
longer
programme
which
we
suggest
you use
for
the
next 6 - 8
weeks,
to
be
ideally
performed
not more
than
5
�mes
during
the
week.
This
suggested
rou�ne
is
specifically
for
intermediate users or
those
that
are
familiar
with
exercise
rou�nes.
The
programme
is
designed
to increase muscle
defini�on,
build
strength,
aid
flexibility
and co-
ordina�on.
The
increase in exercise intensity and
speed
of
repe��ons
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
sta�ons.
15 REPS - BENCH PRESS
followed
by
LAT PULLDOWNS
10 REPS - PEC DEC
15 REPS - LOW PULLEY PULL UPS
15 REPS - LEG CURLS
15 REPS - LEG EXTENSIONS
* Your rest inter
val
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 F
AST
.
*
The
resistance
(weight)
se�ngs
should
be
in
posi�ons
3 -
6.
*
This
exercise
programme
should
take
you
approximately
35 - 40
minutes.
* F
ollow
this
exercise
programme
with
5 minutes
of
proper
cool
down
exercises.
ADVANCED TRAINING
This
is an
open-ended
programme,
ideally
per
formed
not more
than
4
�mes
during
the
week,
preferably
on alternate
days.
This
suggested
rou�ne
is
specifically
for
advanced
users or
those
that
are
familiar
with
exercise
rou�nes.
The
programme
is
designed
to increase muscle mass and
build
strength.
The
increase in exercise intensity
,
resistance
levels
and
speed
of
repe��ons
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
sta�ons.
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 - LOW PULLEY PULL UPS
15 REPS - LEG CURLS
20 REPS - LEG EXTENSIONS
15 REPS - LEG PRESS
10 SLOW REPS - 2 SETS - SIT UPS
* Your rest inter
val
between
each
set
of
reps
should
be
1
minute.
* You
should
perform
4 SETS
of
each
exercise.
* Your exercise
pace
should
be
MEDIUM to F
AST
.
*
The
resistance
(weight)
se�ngs
should
be
in
posi�ons
4 -
8.
*
This
exercise
programme
should
take
you
approximately
40 - 50
minutes.
* F
ollow
this
exercise
programme
with
5 minutes
of
proper
cool
down
exercises.
P
age
12
