Silver / Intermediate Schedule

 Frequency: 3 to 4 days per week. Make sure to give your body time to recover. Work different body parts when exercising consecutive days.
 Duration: 45 minutes to 1 hour per workout, which includes your warm up and cool down / stretching.
 Details: Use variety to keep your workouts interesting. You probably already have routines you like, so following are some suggestions to change things up. What you do will also depend on the equipment you have available to you.

Silver / Intermediate Exercise Routines

 2 day routine
 Work 3 body parts each workout. Include ab work every workout. Do cardio at least 3 days/week.
  Day 1:  Chest
  Day 2:  Shoulders
 3 day routine
 Work 2 body parts each workout. Include ab work every workout. Do cardio at least 3 days/week.
  Day 1:  Chest
  Day 2:  Back
  Day 3:  Shoulders
 Push - Pull
 This is a 2 day routine where you alternate pushing exercises one day following by pulling exercises the next day. Legs should be done on the day you have fewer exercises (most likely the 'pull' day, or the day you have the most time. Include ab work every workout. Do cardio at least 3 days/week.
  Push:  e.g.: bench press, military press, tricep extensions, etc.
  Pull:  e.g.: pull ups, rows, curls, etc.
 In general, supersets are alternating exercises. The exercises you're super-setting should hit different muscles. For example, let's say you're working arms, you may do a set of curls followed immediately by a set of tricep extensions. Take a short rest, then repeat a set of curls followed by tricep extensions. Continue this until you complete the number of sets you had planned for each exercise.

My favorite reason to do supersets is that since you're taking less rest between sets and hitting different muscles, you can save time on your workout without sacrificing the amount you're lifting.

Following are a few suggestions for body parts that can be super-setted:
  • Chest / Legs
  • Biceps / Triceps
  • Shoulders / Back
  • Shoulders / Biceps
  • Back / Triceps
 Pyramid workouts are an effective way of building strength and/or endurance, and also a great alternative to your workout to keep things interesting. The 2 main pyramid workout routines are:

  • Ascending Pyramids: For this exercise routine, you'll be increasing the weight while decreasing the number of reps in each set. This is a popular method for gaining strength. Start with a weight that you can complete 12 to 16 good reps, then increase the weight for your next set in which you can only complete 10 to 12 reps. For the third set, increase the weight so you can only complete 6 to 8 reps. For your final set, increase the weight so that you can only complete 4 to 6 reps.

  • Descending Pyramids: Opposite as ascending pyramids, you'll be decreasing the weight and increasing the number of reps in each set. Though not as popular as ascending pyramids, descending pyramids are a great way to increase your exercise endurance. But to avoid injury, make sure you're body is warmed up before doing this type of pyramid routine, since you'll be starting with a heavy weight. By your forth set, you may not be using much weight, but your muscles should be burning.

Almost any type of exercise can be used for pyramids, but the most popular include bench press, military press, squats, dead lifts and curls.
 Countdown Workout
 Very simply, countdown workouts are exercises you perform fewer reps of on each set. Starting with a fairly high number (but no where near your max) and working down to 1 rep. Sound easy? With little or no rest between sets, this workout can be a real burner.

At the intermediate (silver) level, you may want to start with 5 reps. So your routine will go from 5, 4, 3, 2, 1. Choose the exercise you want to perform. Do your first set of 5 reps. Take a short break, no more than 15 seconds, between sets. Then do your next set with 1 fewer rep. Never break your form. If you start to cheat on an exercise, take a little longer rest between sets. When you reach the set of 1 rep, you've completed the routine.

As you become more fit, start with a higher number of reps. You can also start to combine different exercises (super-sets) into your countdown workout. Since you'll be alternating between exercises, you can take a shorter break, or no break, between exercises and sets.

Though the countdown workout can be done with weights, it may be a good idea to start with freehand (body weight) exercises until you become used to them. Remember, if your form starts to suffer, you're at more risk for injury.

Following are a few suggestions for countdown workout routines when you start combining exercises:
  • Chin ups (or pull ups) / Push ups
  • Lunges / Burpees

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