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    intermediate workout split

    Uploaded by

    pappushandilya97
    intermediate workout split

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    © All Rights Reserved
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    intermediate workout split

    Uploaded by

    pappushandilya97
    4 views3 pages
    intermediate workout split

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    © © All Rights Reserved

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    intermediate workout split

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4 views3 pages

    intermediate workout split

    Uploaded by

    pappushandilya97
    intermediate workout split

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 3

    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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