Intermediate Workout Routine


This is 6-8 weeks intermediate program. Follow this routine after beginner routine. 

ROUTINE 

     
         Monday – Chest + Triceps + Shoulders
      Tuesday – Back + Biceps + Abs(Upper)
      Wednesday – Off
      Thursday – Cardio + Legs + Abs(Lower)
      Friday – Chest + Triceps + Shoulders
      Saturday – Back + Biceps + Abs(Upper)
      Sunday – Off

                                             
                         

EXERCISES 


Monday ( Chest + Triceps + Shoulders 

  1. DB Bench Press ( 3 sets of 10,10,8 reps) 

  2. Incline DB Press ( 3 sets of 10 reps) 

  3. Dips – Chest Version ( 3 sets to failure) 

  4. Cable Front Raise ( 3 sets of 12 reps) 

  5. DB Side Raise ( 3 sets of 12,10,8 reps) 

  6. Laying Skull Crusher  ( 3 sets of 12,10,8 reps) 

  7. Triceps Push-down  ( 3 sets of 12,10,8 reps) 

  8. DB One-Arm Triceps Extension ( 3 sets of 12,10,8 reps) 


TUESDAY ( Back + Biceps + Upper Abs) 

  1. Wide Grip Lat Pull-down ( 3 sets of 10,8,6 reps) 

  2. V-Grip Lat Pull-down ( 3 sets of 10,8,6 reps) 

  3. Straight Arm Lat Pull-down ( 3 sets of failure) 

  4. Dumbbell Shrugs ( 3 sets of 12,10,8 reps) 

  5. Barbell Curl  (Biceps) ( 3 sets of 12,10,8 reps) 

  6. Incline DB Curl  (Biceps) ( 3 sets of 12,10,10 reps) 

  7.  Preacher Curl ( 3 sets of 12,10,10 reps) 

  8.  Decline Crunches  (Upper Abs) ( 3 sets of 20-25 reps) 

  9. Plank ( 2 sets of 60-90 sec) 


Thursday ( Cardio + Legs + Lower Abs) 

  1. Treadmill ( 20 min) 

  2. Barbell Squat ( 4 sets of 10,10,8,8 reps) 

  3. DB Lunges ( 3 sets of 8 reps) 

  4. Leg Press ( 3 sets of 10,8,6 reps) 

  5. Leg Extension ( 3 sets of 15,15,12 reps) 

  6.  Leg Curl( 3 sets of 15,15,12 reps) 

  7. Calf Raises ( 3 sets of 15,15,12 reps) 

  8. Leg Raise (Lower Abs) ( 3 sets of 25,20,20 reps) 

  9. V-Crunches (Lower Abs) ( 3 sets of 20,18,15 reps) 


Friday ( Chest + Triceps + Shoulders) 

  1. Barbell Bench Press ( 4 sets of 10,8,8,6 reps) 

  2. DB Flyes ( 3 sets of 10 reps) 

  3. Cable Crossovers ( 3 sets of 12,10,10 reps) 

  4. Close Grip Bench Press ( Triceps)  ( 4 sets of 10,8,8,6 reps) 

  5.  DB Overhead Extensions ( Triceps)  ( 3 sets of 12,10,10 reps) 

  6. DB Kickback ( 3 sets of 12,10,10,reps) 

  7. Seated DB Press (Shoulders) ( 4 sets of 10,8,8,6 reps) 

  8. Rear Delt DB Flyes (Shoulders) ( 3 sets of 12 reps) 


Saturday ( Back + Biceps + Upper Abs) 

  1. Seated Row ( 4 sets of 12,10,8,6 reps) 

  2. DB Row ( 3 sets of 10,8,8 reps) 

  3. Laying T-Bar Row ( 3 sets of 10 reps) 

  4. Cable Upright ( 3 sets of 10 reps) 

  5. Cable Curl (Biceps) ( 3 sets of 12,8,6 reps) 

  6.  Hammer Curl (Biceps) ( 3 sets of 10 reps) 

  7. DB Concentration Curl (Biceps) ( 3 sets of 10 reps) 

  8. Cable Crunches (Upper Abs) ( 3 sets of 20 reps) 

  9. Stability Ball Crunch (Upper Abs) ( 3 sets to failure) 







Quote 
To achieve something you’ve never had before, 
You must do something you’ve never done before.


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