Intermediated Workout!

This workout is for this trainee who passed the beginner phase or at least 6 months of training.
This workout is for this trainee who past the beginner phase or at least 6 months of training.

Points To Remember

  • You will split your body in two sessions
  • Train three days per week on nonconsecutive days and alternating workouts (workout 1 on Monday, workout 2 on Wednesday, one on Friday, two on Monday and so on).
  • Perform each workout 3 times in a 2-week period.
  • Do one light warm up set of 15 reps prior to the workout set on every exercise.
  • Use a weight that let you hit failure around the 8 reps. When you reach 8 reps add more weight.
  • The rest should be 1 1/2 minutes.
  • Perform each one of the exercises in good form.

Workout 1

Legs Squats - 6x8
  Leg Press - 3x8
  Leg Curl - 4x8
  Standing Calf Raises - 3x8
  Incline Dumbbell Press - 3x8
  Incline Flyes - 3x8
Chest Flat Bench Press - 4x8
Triceps Lying Triceps Ext - 4x8
  Pushdowns - 3x8
Abs Forward Crunches - 3x8

Here's A Printable Log Of This Workout!

Workout 2

Back Deadlift - 4x8
  Barbell Rows - 3x8
  Pulldowns - 3x8 (use close or wide grip)
Shoulders Military Press - 4x8
  Lateral Raises - 3x8
Traps Dumbbell Shrugs - 4x8
Biceps Barbell Curls - 4x8
  Incline Dumbbell Curls - 3x8
Abs Leg Raises - 3x15-20

Here's A Printable Log Of This Workout!

Stay on this type of training for about 6 months before you move to the next step.

Click Here For The Beginner Workout

Thanks,