Bodybuilding for Intermediates-A Intermediate approach to bodybuilding

A Intermediate approach to bodybuilding

4 DAYS PER WEEK


 

Bodybuilding for Intermediates - A Intermediate approach to bodybuilding: 

This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.

This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.

Best Supplements for Building Muscle:   Protein    Creatine    Glutamine    No2

shoulders    



chest    

biceps    

forearms    



abdominals    

thighs 

calves    

Bodybuilding for Intermediates-A Intermediate approach to bodybuilding
    trapezius


    shoulders

    triceps


    back


    thighs

 

    calves

Neck
Traps  (trapezius)
 Shoulders  (deltoids)
Chest  (pectoralis)
Triceps  (triceps brachii)
Biceps  (biceps brachii)
Forearm  (brachioradialis)
Abs   (rectus abdominis)
 
Quads  (quadriceps)
 

 

Traps   (trapezius)
Shoulders   (deltoids)
Triceps   (triceps brachii)
Biceps   (biceps brachii)
Lats   (latissimus dorsi)
Forearm   (brachioradialis)
Middle Back   (rhomboids)
Lower Back
Glutes   (gluteus maximus and medius)
Hamstrings   (biceps femoris)
Calves   (gastrocnemius)

 

Exercise Data Base  Loaded with every Weight Lifting exercise you can imagine, grouped per body part so you can customize you own routine.

Workout Data Base   ( 3 Days per Week )  ( Split Routines ) Looking for a weight training workout that is customized to exactly what you want? This Workout Database contains hundreds of categorized workouts ideal not only for the Beginner but for the Intermediate and Advanced trainers. Split workouts are designed for those who want to get bigger and stronger. These workouts kick it up a notch and gets you out of the beginner stage with increased intensity levels in order to see greater results


Click Here for a Printable Version of This Workout

Click on Exercise to learn the proper form 

MONDAY/THURSDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

DUMBELL FLYES

12 REPS

10 REPS

10 REPS

   

BARBELL CURL

12 REPS

10 REPS

10 REPS

   

CONCENTRATION CURL

12 REPS

10 REPS

10 REPS

   

CLOSE GRIP BENCH PRESS

12 REPS

10 REPS

10 REPS

   

FRENCH PRESS

12 REPS

10 REPS

10 REPS

   



Click on Exercise to learn the proper form 

TUESDAY/FRIDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BENT OVER ROW

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

LAT PULL-DOWNS

12 REPS

10 REPS

10 REPS

   

MILITARY PRESS

12 REPS

10 REPS

10 REPS

   

SIDE LATERALS

12 REPS

10 REPS

10 REPS

   

SHRUGS

12 REPS

10 REPS

10 REPS

8 REPS

 

SQUATS  LEG PRESS

12 REPS

10 REPS

10 REPS

8 REPS

 

LEG EXTENSION

12 REPS

10 REPS

10 REPS

8 REPS

 

LEG CURL

12 REPS

10 REPS

10 REPS

8 REPS

 


Click Here for a Printable Version of This Workout

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Supplements Needed to Build Muscle Mass Fast  : Protein   Creatine     Glutamine    No2

 

PYRAMID PRINCIPLE



 

SET#1

SET#2

SET#3

SET#4

SET#5

WEEK#1

55% of Max

60% of Max

60% of Max

65% of Max

70% of Max

WEEK#2

60% of Max

65% of Max

65% of Max

70% of Max

70% of Max

WEEK#3

65% of Max

70% of Max

70% of Max

75% of Max

75% of Max

WEEK#4

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#5

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#6

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

 

CALCULATE YOUR 1-REP MAX

How to use this Calculator:

   Use a weight you feel confident you can perform several repetitions with for example Bench Press:100 lbs, do as many reps as you can without straining. Say you can do 12 reps with that 100 lbs, enter 100 in multi rep poundage then enter 12 in # Reps with this weight Then click on Submit Calculation. Your 1Rep Max should be 139, That would be your 1 Rep Max for the Bench Press then use a calculator for the % to use for each set. You will find that this is so accurate that if the set calls for 10 reps you will not be able to do the 11th rep. As your strength increases and you can do more then 3 extra reps then is called for its time to recalculate your 1Rep Max. The best thing to do is to re calculate about every 4 to 6 weeks. You will be amazed on how much your strength increases over a few short Months. 



Enter Your Multi Rep Poundage

# REPS With This Weight

Your One REP MAX =  

55% 60% 65% 70% 75% 80%

Thanks to: Cullen Cox for providing this updated calculator to The Pumping Station

Click Here for a Printable Version of This Workout

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