WORK-OUT ROUTINE FOR BEGINNER TO ''INTERMEDIATE''

WORK-OUT ROUTINE FOR BEGINNER TO INTERMEDIATE

WORK-OUT FOR ''INTERMEDIATE''

***NOTE*** THIS WORK-OUT CYCLE MUST BE MAINTAINED AFTER THE 4 WEEKS OF BEGINNER CYCLE

DAY 1: CHEST

Flat Bench Press

• INCLINE BENCH PRESS  4 SETS (8-10-12-12 WRAPS)
• FLAT BENCH PRESS 3 SETS (8-10-12 WRAPS)
• DECLINE DUMBBELL PRESS  3 SETS (8-10-12 WRAPS)
• FLAT BENCH DUMBBELL FLY 3 SETS (10-12-15 WRAPS)



Straight Arm Dumbbell Pull-over



Decline Dumbbell Press






Flat Bench Dumbbell Fly



Incline Bench Press

• STRAIGHT ARM DUMBBELL PULL OVER 3 SETS (8-10-12 WRAPS)

Standing Barbbell Curl

DAY 2: BICEPS AND TRICEPS

Barbbell Wrist Curl

Dips Behind

Lying Triceps Extensions

Preacher Curl

Seated Dumbbell Curl

• STANDING BARBELL CURL 4SETS (8-10-12-12 WRAPS)
• SEATED DUMBBELL CURL 3 SETS (8-10-12-15 WRAPS)
• PREACHER CURL 3 SETS (8-10-12 WRAPS)
• LYING TRICEPS EXTENSION 4 SETS (8-8-10-12 WRAPS)
• DIPS BEHIND 3 SETS (8-10-12 WRAPS)
• BARBEL WRIST CURL 4 SETS (10-8-10-15 WRAPS)

DAY 3: ABS

Seated Calf Raises

Standing Calf Raises

Ab Board Sit-ups

Incline Bench Leg Raises

•   AB BOARD SIT UPS 3 SETS (25 WRAPS PER SET)
• INCLINE BENCH LEG RAISES 3 SETS (25 WRAPS PER SET)
• TWISTING CRUNCHES 3 SETS (15 WRAPS PER SET)
• SEATED CALF RAISES 4 SETS (15-12-15-20 WRAPS)



Twisting Crunches

• STANDING CALF RAISES 3 SETS (15-12-15-20 WRAPS)

DAY 4 : SHOULDER

Barbbell Shrugs

Bent Over Dumbbell Lateral Raises

Seated Barbbell Millitary Press

Side Dumbbell Lateral Raises

Side Dumbbell Raises

• SEATED BARBEL MILITARY PRESS 4 SETS (8-8-10-12 WRAPS)
• SIDE DUMBBELL PRESS 3 SETS (8-10-12 WRAPS )
• SIDE DUMBBELL LATERAL RAISES 3 SETS (8-10-12 WRAPS )
•   BENT OVER DUMBBELL LATERAL RAISES 3 SETS (8-10-12 WRAPS )
• BARBEL SHRUGS 4 SETS (8-10-12-15 WRAPS )

DAY 5 : WINGS

High Lat Pulley Close Grip

High LAT Pulley Wide Grip

Hyper extension

Seated Row

T- Bar Row

• HIGH LAT PULLEY FRONT WIDE GRIP 4 SETS (8-10-12-12 WRAPS )
• HIGH LAT PULLEY CLOSE GRIP 3 SETS (8-10-12 WRAPS )
• T BAR ROW 3 SETS (8-10-12 WRAPS )
• SEATED ROW 3 SETS (8-10-12 WRAPS )
• HYPER EXTENSION 3 SETS ( 10 WRAPS OF EACH SET)

 

DAY 6 : THIGH

Squats

Leg Curl

Leg Extension

Leg Press

• SQUATS 4 SETS ( 10-8-10-15 WRAPS )
• LEG PRESS 3 SETS (10-8-10-15 WRAPS )
• LEG EXTENSIONS 3 SETS (10-12-15 WRAPS )
• LEG CURL 4 SETS (10-12-15-15 WRAPS )

***FOR ANY QUARRIES WRITE AT THE COMMENT BOX WE WILL SOLVE YOUR PROBLEMS AS SOON AS POSSIBLE***