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IntermediateProgram


Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again. Following are the 6 weeks intermediate workout program:-

DAYS EXERCISES
Monday Chest + Triceps + Shoulders
Tuesday Back + Biceps + Abs(Upper)
Wednesday Off
Thursday Cardio + Legs + Abs(Lower)
Friday Chest + Triceps + Shoulders
Saturday Back + Biceps + Abs(Upper)
Sunday Off
MONDAY Chest + Triceps + Shoulders
DB Bench Press 3 sets 10, 10, 8 reps
Incline DB Press 3 sets 10, 10, 10 reps
Dips - Chest Version 3 sets Max
Cable Front Raise 3 sets 12, 12, 12 reps
DB Side Raise 3 sets 12, 10, 8 reps
Laying Skull Crusher (Triceps) 3 sets 12, 10, 8 reps
Triceps Pushdown (Triceps) 3 sets 12, 10, 8 reps
DB One-Arm Triceps Extension 3 sets 12, 10, 8 reps
TUESDAY Back + Biceps + Abs(Upper)
Wide Grip Lat Pulldown 3 sets 10, 8, 6 reps
V-Grip Lat Pulldown 3 sets 10, 8, 6 reps
Straight Arm Lat Pulldown 3 sets Max
Dumbbell Shrugs 3 sets 12, 10, 8 reps
Barbell Curl (Biceps) 3 sets 12, 10, 8 reps
Incline DB Curl (Biceps) 3 sets 12, 10, 10 reps
Preacher Curl (Biceps) 3 sets 12, 10, 10 reps
Decline Crunches (Upper Abs) 3 sets 20 to 25 reps
Plank (Abs) 3 sets 60, 90 secs
THURSDAY Cardio + Legs + Abs(Lower)
Treadmill - Running 20 mins
Barbell Squat 4 sets 10, 8, 8, 6 reps
DB Lunges 3 sets 8, 8, 8 reps
Leg Press 3 sets 10, 8, 6 reps
Leg Extension 3 sets 15, 15, 12 reps
Leg Curl 3 sets 15, 15, 12 reps
Leg Raise (Lower Abs) 3 sets 25, 20, 20 reps
V-Crunches (Lower Abs) 3 sets 20, 18, 15 reps
FRIDAY Chest + Triceps + Shoulders
Barbell Bench Press 4 sets 10, 8, 8, 6 reps
DB Flyes 3 sets 10, 10, 10 reps
Cable Crossovers 3 sets 12, 10, 10 reps
Closs Grip Bench Press (Tri) 4 sets 10, 8, 8, 6 reps
DB Overhead Extensions (Tri) 3 sets 10, 10, 8 reps
DB Kickback 3 sets 12, 10, 10 reps
Seated DB Press (Shoulders) 4 sets 10, 8, 8, 6 reps
Rear Delt DB Flyes (Shoulders) 3 sets 12, 12, 12 reps
SATURDAY Back + Biceps + Abs(Upper)
Seated Row 4 sets 12, 10, 8, 6 reps
DB Row 3 sets 10, 10, 8 reps
Laying T-Bar Row 3 sets 10, 10, 10 reps
Cable Upright 3 sets 10, 10, 10 reps
Cable Curl (Biceps) 4 sets 12, 10, 8, 6 reps
Hammer Curl (Biceps) 3 sets 10, 10, 10 reps
DB Concentration Curl (Biceps) 3 sets 10, 10, 10 reps
Cable Crunches (Upper Abs) 3 sets 20, 20, 20 reps
Stability Ball Crunch (Upper Abs) 3 sets Max