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 3 SETS (8-10-12 WRAPS)
Straight Arm Dumbbell Pull-over |
Decline Dumbbell Press |
Flat Bench Dumbbell Fly |
Incline Bench Press |
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 |
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 )