Intermediate Bodybuilding Printable Form

Intermediate Bodybuilding Routine Printable Form

This is the Intermediate Bodybuilding Routine from The Pumping Station. To calculate the amount of weight to perform each set with, enter your one rep max for each exercise in the first column of each table. To obtain your one rep max you can use The Pumping Stations one rep max calculator. After you have entered all the values in the first column select which week (1 thru 6) and then press Submit. After the sixth week you should recalculate your one rep max for each exercise.

Click on Exercise
MONDAY/THURSDAY	Your One REP MAX =	SET#1 12 reps	SET#2 10 reps	SET#3 10 reps	SET#4 8 reps	SET#5 6 reps
BENCH PRESS
DUMBELL FLYES					-	-
BARBELL CURL					-	-
CONCENTRATION CURL					-	-
CLOSE GRIP BENCH PRESS					-	-
FRENCH PRESS					-	-

Click on Exercise
TUESDAY/FRIDAY	Your One REP MAX =	SET#1 12 reps	SET#2 10 reps	SET#3 10 reps	SET#4 8 reps	SET#5 6 reps
BENT OVER ROW
LAT PULL-DOWNS					-	-
MILITARY PRESS					-	-
SIDE_LATERALS					-	-
SHRUGS						-
SQUATS LEG PRESS						-
LEG EXTENSION						-
LEG CURL						-

Week

For more information see The Pumping Stations Intermediate Bodybuilding Routine.

The Pumping Station would like to give a special thanks to Luke Mertens for his contribution of this printable workout form

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