My last post was a fat loss program for a beginner. Now when designing a program for a more advanced person a lot of the exercise design parameters are going to change. The more advanced trainer will have a more efficient neurological system, will be able to tolerate higher levels of intensity/density and will be able to recover faster.
Here is a sample that I would use for one day for an advanced female in the accumulation phase of the program. It will be a full body workout alternated with another full body workout. Workouts will take about 45 min and will be done 3-4x/week for maximum results. After 6 workouts the program will switch to the intesification phase which will last for 6 workouts. I will post that workout in my next article. A workout like this will be hard but will torch those unwanted pounds off fast!
| Exercise Order | Exercise | Sets | Reps | Tempo | Rest Break (sec.) |
|---|---|---|---|---|---|
| A1 | Bulgarian Split Squat | 4 | 15 | 3011 | 15 |
| A2 | Lat Pulldown Neutral Grip | 4 | 15 | 3111 | 15 |
| B1 | Incline DB Press 80 Degree | 4 | 15 | 3111 | 15 |
| B2 | Romanian Deadlift | 4 | 15 | 3011 | 15 |
| C1 | Leg Press | 4 | 15 | 4011 | 0 |
| C2 | Calf Raise On Leg Press | 4 | 15 | 2111 | 15 |
| D1 | Upright Row | 3 | 15 | 3111 | 0 |
| D2 | Bent Over DB Laterals | 3 | 15 | 2010 | 15 |
Blaine,
How does one interpret the tempo? What does 3011 represent?
I have kept up the weight lifting as taught by you and this information will help me. Make sure I’m doing it properly. 🙂
Anna
Hi Anna I answered your question here.
I will make a video soon explaining it.