Part 2: Intermediate’s Bodybuilding Program

  

Sample 3-Day Workout
Using Mon/Wed/Fri training schedule, a sample workout routine could be:
Monday: Chest/Triceps/Shoulders

Exercise Sets Reps
Dumbbell presses on flat bench 2 8-10
Dumbbell presses on incline bench 2 10-12
Standing barbell military presses 2 10-12
Cable crossover flies (focus on contraction) 2 12-15
Standing barbell military presses 2 10-12
Lateral dumbbell deltoid raises 2 12-15
Dips 2 10-12
Skullcrushers with EZ-bar 2 10-12
Tricep V-bar pushdowns 2 10-12



Tuesday: Rest
Wednesday: Back/Biceps/Forearms/Abs

Exercise Sets Reps
Deadlifts 3 10-12
Reverse-grip lat pulls 2 10-12
Dumbbell rows 2 10-12
Chins 2 10-12
Preacher curls with EZ-bar 2 10-12
Standing alternating dumbbell bicep curls 2 10-12
Seated dumbbell hammer curls 2 8-10
Reverse bicep curls with straight bar 2 12-15
Ab-machine of choice (Nautilus recommended) 2 10-12
Crunches 3 Unlim.

Thursday: Rest
Friday: Legs

Exercise Sets Reps
Squats 3 10-12
Leg presses (plate-loaded machine) 2 8-10
Leg extension machine 2 10-12
Seated hamstring curls 2 10-12
Face-down hamstring curls 2 10-12
Standing calf presses 3 8-10
Donkey calf presses 2 10-12
Lying calf presses 2 10-12



Weekend: Rest

Sample 4-Day Workout

A 4-day schedule could span Mon/Tue/Thu/Fri, similar to what we used in the beginner-step. Here’s a sample workout routine
Monday: Back/Biceps/Forearms

Exercise Sets Reps
Deadlifts 3 10-12
Chins 2 10-12
Dumbbell rows 2 10-12
Dumbbell shrugs 2 10-12
Preacher curls with EZ-bar 2 10-12
Seated dumbbell bicep curls 2 10-12
Rope hammer curls 2 8-10
Reverse bicep curls with straight bar 2 12-15
Forearm rolls w. barbell over bench 3 8-10



Tuesday: Shoulders*/Calfs/Abs

Exercise Sets Reps
Lateral dumbbell deltoid raises 3 12-15
One-hand cable lateral deltoid raises 2 12-15
Shoulder machine of choice (Nautilus or Hammer Strength recommended) 2 10-12
Standing calf presses 3 10-12
Donkey calf presses 2 10-12
Seated calf presses 2 10-12
Ab-machine of choice (Nautilus recommended) 2 10-12
Crunches 3 Unlim.


* excluding anterior delts


Wednesday: Rest
Thursday: Quads/Hamstrings

Exercise Sets Reps
Squats 3 10-12
Leg presses (plate-loaded machine) 2 10-12
Leg extension machine 2 10-12
Seated hamstring curls 2 10-12
Kneeling one-leg hamstring curls 2 10-12
Face-down hamstring curls 2 10-12


Friday: Chest/Triceps

Exercise Sets Reps
Dumbbell presses on flat bench 2 8-10
Dumbbell presses on incline bench 2 10-12
Cablecross flies (focus on contraction) 2 12-15
Standing barbell military presses 2 10-12
Lateral dumbbell deltoid raises 2 12-15
Dips 3 10-12
Skullcrushers with EZ-bar 2 10-12
Tricep V-bar pushdowns 2 10-12



Weekend: Rest

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