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Printable Intermediate Bodybuilding Workout Routine

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


      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

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

LAT PULL-DOWNS
-
-
MILITARY PRESS
-
-
SIDE_LATERALS
-
-
SHRUGS
-
SQUATS  or  LEG PRESS
-
LEG EXTENSION -
LEG CURL -

Week

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