Intermediate Workout Routine

Transcription

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2 Intermediate Workout Routine

3 Intermediate Workout Routine DAY 1 Dumbell Bench Press CHEST Incline Dumbell Bench Press TRICEPS Dumbell Kickbacks BICEPS DAY DAY -12 Failure Lying Tricep Extension Barbell Front Raise 12 Dumbell Side Lateral Raise Failure Lat Pulldown Straight Arm Lat Pulldown Machine Reverse Fly Upright Rows Standing Barbell Curl Preacher Curl Standing Dumbell Curl Squats -12 QUADS/ GLUTES/ HAMSTRINGS Dumbell Lunges 8- / leg Leg Press- 5 degree 12 Lying Leg Curls Leg Extensions Standing Calf Raise Barbell Bench Press CHEST TRICEPS SHOULDERS Seated Calf Raise BACK --8 Wide Grip Pullup DAY 2 Chest Dips Tricep Extension with Rope SHOULDERS --8 Dumbell Flys -12 Cable Crossovers Close Grip Bench Press 8- Skullcrushers Extensions 8- Tricep Kickback 8- Seated Dumbell Press 12 One Arm Cable Lateral Raise 12

4 Intermediate Workout Routine Bent Over Barbell Row One Arm Dumbell Row Concentration Curl Reverse Barbell Curl Seated Row DAY BACK BICEPS Upright Row on Smith Machine Cable Curl DAY 6 DAY 7

5 NOTES: The routine I have made for you will help you lose the unnecessary fat, get leaner, and build muscle. You have to warm up for 5 minutes on any cardio machine, and then stretch for 5- minutes before working out. After that, do 2 or warm up sets of the first exercise for the day; use lower weight in the warm up sets. Do 20 minutes of cardio on a cross trainer or exercise bike (they dont put as much pressure on the joints as does the treadmill) after each workout, except on leg days. Heart rate should be between 125 and bpm. This routine will be effective for about weeks. After that period, your organism will adapt and your muscles will not be stressed by it in the same way.

6 Advanced Workout Routine

7 Advanced Workout Routine DAY 1 CHEST DAY 2 DAY QUADS DAY BICEPS TRICEPS Incline Barbell Press Incline Dumbell Flies Seated Pec Dec Flat Bench Dumbell Press Failure Front Wide Grip Pulldowns Reverse Grip Pulldowns Cable Rows T-Bar Rows 8-12 One Arm Dumbell Rows -12 Hyperextensions SHOULDERS Incline Dumbell Press BACK Military Press Behind the Neck - Arnold Dumbell Press - Reverse Pec Dec - Front Lateral Raises - - Upright Rows Sumo Squats or Hack Squats Leg Extensions Leg Press- 5 degree Standing Calf Raise 5 50 Preacher Curls - Stand Up Straight Bar Curls - Hammer Curls with Dumbells 2 - Cable Hammer Curls with Rope - Tricep Extensions with Rope Reverse Grip Tricep Extensions - -

8 Advanced Workout Routine DAY 5 DAY 6 CHEST HAMSTRINGS Wide Inclined Bench on Smith Machine Inclined Dumbell Flys - Hammer Strength Inclined - Cable Crossovers from Top Cable Crossovers from Bottom 8-12 SHOULDERS Military Press to the Front - Cable Front Lateral Raises with Rope One Arm Cable Side Laterals Hang Cleans 8- Lying Leg Curls Walking Lunges 8-/leg Stiff Legged Deadlifts 8-12 DAY 7 GainXT strongly encourages anyone intending totobegin a new exercise orordiet program totofirst any and and all all GainXT strongly encourages anyone intending begin a new exercise diet program firstconsult consulta aphysician. physician.gainxt GainXTexplicitly explicitly disclaims disclaims any liabilitythat thatmay mayresult resultfrom fromfollowing followingthe theprogram.this program.thisprogram programwas wasnot notcreated createdbybya alicensed licensedpractitioner practitioner of of dietetics dietetics and liability and nutrition nutrition and and itit does does not not provide provide

9 NOTES: The routine I have made for you will help you lose the unnecessary fat, get leaner, and build muscle. You have to warm up for 5 minutes on any cardio machine, and then stretch for 5- minutes before working out. After that, do 2 or warm up sets of the first exercise for the day; use lower weight in the warm up sets. Do 20 minutes of cardio on a cross trainer or exercise bike (they dont put as much pressure on the joints as does the treadmill) after each workout, except on leg days. Heart rate should be between 125 and bpm. This routine will be effective for about weeks. After that period, your organism will adapt and your muscles will not be stressed by it in the same way.