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|
|C2||Calf Raise On Leg Press||4||15||2111||15|
|D2||Bent Over DB Laterals||3||15||2010||15|