Intermediate Workout for Men And Women's
Intermediate Workout for Men And Women's
This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.
This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.
Day 1: Chest, Shoulders and Triceps
Chest
- Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
- Incline Dumbbell Bench Press – 3 sets of 10 reps
- Chest Dip – 3 sets of MAX reps
Triceps
- Skullcrushers – 3 sets of 8-10 Reps
- One Arm Dumbbell Extension – 3 sets of 10 reps
- Tricep Extension – 3 sets of 10 reps
Shoulders
- Barbell Front Raise – 4 sets of 12 reps
- Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps
Day 2: Back and Biceps
Back
- Wide Grip Pull Up 3 sets of MAX reps
- Lat Pull Down – 3 sets of 10 reps
- Straight Arm Lat Pull Down – 3 sets of 10 reps
- Machine Reverse Fly – 3 sets of 10 reps
- Upright Row – 3 sets of 8-10 reps
Biceps
- Standing Barbell Curl – 3 sets of 8-10 reps
- Preacher Curl – 3 sets of 10 reps
- Incline Dumbbell Curl – 3 sets of 10 reps
Day 3: Legs
Quads, Glutes and Hamstrings
- Squat – 4 sets of 10,10,8,8 reps
- Dumbbell Lunge – 3 sets of 8 on each leg
- 45 Degree Leg Press – 3 sets of 12 reps
- Leg Curl – 3 sets of 15 reps
- Leg Extension – 3 sets of 15 reps
Calves
- Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps
- Seated Calf Raise – 5 sets of 15 (light) reps
Day 4: Shoulders, chest, and Triceps
Chest
- Barbell Bench Press – 3 sets of 10, 10, 8 reps
- Dumbbell Flys – 3 sets of 10 reps
- Cable Crossovers – 3 sets of 10 reps
Triceps
- Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
- Lying Dumbbell Extension – 3 sets of 10 reps
- Tricep Kickback – 3 sets of 10 reps
Shoulders
- Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
- One Arm Cable Lateral Raise – 3 sets of 12 reps
Note:
Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.
Day 5: Back and Bis
Back
- Seated Row – 4 sets of 10 reps
- Bent Over Barbell Row – 3 sets of 10 reps
- Bent Over Row – 3 sets of 12 reps
- Smith Machine Upright Row – 3 sets of 8-10 reps
Biceps
- Cable Curl – 4 sets of 8-10 reps
- Concentration Curl – 3 sets of 10 reps
- Reverse Barbell Curl – 3 sets of 10 reps
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More Recommended Health & Fitness Experts on Lifehack
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