Do a total-body workout two or three times a week. After you finish your shoulder exercises, you can try one set of 8 to 12 repetitions of the following exercises (except where noted):
Lat pull-down
Squat or leg press
Leg curl
Dumb-bell chest press
Cable or dumb-bell row
Cable triceps extension
Dumb-bell biceps curl
Crunch (15–20 repetitions)


Intermediate
Divide your programme into two: one for the upper body, one for the lower. Alternate the two workouts, taking a day off after each. So you do the upper-body workout on Monday and Friday of one week and the lower-body workout on Wednesday, then the next week do the lower-body workout on Monday and Friday and the upperbody version on Wednesday. Upper-body workout: After doing this shoulder programme, choose one exercise each for chest, back, biceps and triceps. Do two or three sets of the chest and back exercises and one or two sets of the arm exercises.

Lower-body workout: Choose one ‘hip-dominant’ exercise, meaning that the main emphasis is on the hamstrings and glutes (examples: step-ups and any deadlift). Then choose one ‘knee-dominant’ exercise, where the emphasis is on the quadriceps – the front of the thigh (examples: squats, leg presses and lunges qualify). Do two or three warm-up sets and two work sets of each. (Use heavier weights and do fewer reps in each warm-up set. A work set means you’re using the most weight you can for that number of reps.) Add your choice of abdominal and calf exercises.

Advanced
Divide your workout into four parts. Do each once a week; don’t work out more than two days in a row.
1. Shoulders and arms
2. Knee-dominant exercises (described above), plus abs and calves
3. Chest and back
4. Hip-dominant exercises (also above), plus abs and calves again