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intermediate workout split

intermediate workout split

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pappushandilya97
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47 views3 pages

intermediate workout split

intermediate workout split

Uploaded by

pappushandilya97
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Monday - Chest, Shoulders and Triceps

Chest
Exercise Sets Reps
Dumbbell Bench 3 10, 10, 8 (adding
Press weight)
Incline 3 10
Dumbbell
Bench Press
Chest Dip 3 MAX
Triceps
Exercise Sets Reps
Lying Tricep 3 8-10
Extension
One Arm 3 10
Dumbbell
Extension
Tricep 3 10
Extension
Shoulders
Barbell Front 4 12
Raise
Dumbbell 4
Lateral Raise 15, 12, 8, 8
(adding weight)
Tuesday: Back and biceps
Exercise Sets Rep
s
Wide Grip Pull 3 MAX
Up
Lat Pull Down 3 10
Straight Arm Lat 3 10
Pull Down
Machine 3 10
Reverse Fly
Upright Row 3 8-10
Biceps
Exercise Sets Rep
s
Standing Barbell 3 8-10
Curl
Preacher Curl 3 10
Incline 3 10
Dumbbell
Curl
Wednesday - Legs
Quads, Glutes and
Hamstrings
Exercise Sets Reps
Squat 4 10,10,8,8
Dumbbell Lunge 3 8 on each leg
45 Degree Leg 3 12
Press
Leg Curl 3 15
Leg Extension 3 15
Calves
Exercise Sets Reps
Standing Calf 5 10,8,8,8,6
Raise (heavy)
Seated calf 5 15 (light)
Raise
Thursday - Chest, Triceps and Shoulders
Chest
Exercise Sets Reps
Barbell Bench 4 10, 10, 8,
Press 6
Dumbbell Flys 3 10
Cable 3 10
Crossovers
Triceps
Exercise Sets Reps
Close Grip 4 10, 10, 8,6
Bench Press
Lying Dumbbell 3 10
Extension
Tricep 3 10
Kickback
Shoulders
Seated 4 10, 10, 8,8
Dumbbell
Press
One Arm Cable 3 12
Lateral Raise
Friday - Back and Biceps
Back
Exercise Sets Rep
s
Seated Row 4 10
Bent Over 3 10
Barbell Row
Bent Over Row 3 12
Smith Machine 3 8-10
Upright Row
Biceps
Exercise Sets Rep
s
Cable Curl 4 8-10
Concentration 3 10
Curl
Reverse 3 10
Barbell
Curl
Saturday- Legs
Quads, Glutes and
Hamstrings
Exercise Sets Reps
Squat 4 10,10,8,8
Dumbbell Lunge 3 8 on each leg
45 Degree Leg 3 12
Press
Leg Curl 3 15
Leg Extension 3 15
Calves
Exercise Sets Reps
Standing Calf 5 10,8,8,8,6
Raise (heavy)
Seated calf 5 15 (light)
Raise

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