The next level exercise program is more difficult but a very effective regimen which produces fast results. However, the lifter must have completed the previous workout for at least six weeks in order to progress to the following workout. As with the previous workout, this exercise regime requires the novice to train three times per week.

For example, work out on Monday, Wednesday, Friday, with Tuesday and Thursday and the weekends off; Or workout on Tuesday, Thursday, Saturday with Wednesday, Friday, Sunday and Mondays off. Furthermore, the lifter must be able to complete 15 repetitions without any cheating motion, or assistance.

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The Circuit

The following workout is a Circuit Workout which must be done with NO rest between sets.
• Lunges: 1 x 15
• Bench Press: 1 x 15
• Leg Curls: 1 x 15
• Shoulder Press: 1 x 15
• Leg Extensions: 1 x 15
• Seated Rows: 1 x 15
• Leg Press: 1 x 15
• Biceps Curls: 1 x 15
• Calf Raises: 1 x 25
• Triceps Pushdowns: 1 x 15
• Crunches: 1 x 15

Click Here For A Printable Log Of Novice Intermediate Workout Circuit.

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Six Week Program

Week One:
• 1 Circuit
• 3 Times Per Week
• 30 Minutes Cardio

Week Two:

• 2 Circuits
• 3 Times Per Week
• 20 Minutes Cardio

Week Three:

• 3 Circuits
• 3 Times Per Week
• 20 Minutes Cardio

Week Four:

• 3 Circuits
• 3 Times Per Week
• 20 Minutes Cardio

Week Five:

• 4 Circuits
• 3 Times Per Week
• No Cardio

Week Six:

• 4 Circuits
• 3 Times Per Week
• No Cardio

Once the novice lifter has completed the previous training programs, the lifter should be able to employ more advance and esoteric workouts. However, if you feel you need more time on the Intermediate workout, do so. In addition, if the workouts are easier than noted above, feel free to move on to the next level of weight training.

Click Image To Enlarge.
The Lifter Should Be Able To Employ
More Advance & Esoteric Workouts.

Conclusion

In closing, if you have any questions or comments, please do not hesitate to contact me at manufaus@excite.com, and while you exist, may you dispel with sorrow that exists in this world.

Manny Fausett
manufaus@bodybuilders.com

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