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Ultimate Intermediate Workout Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Ultimate Intermediate Workout Plan routine by psullycibin is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Intermediate Workout Routine for Men. 5 Day Split Gain Impressive Muscle Lifehack.org
Routine detail
Mon
Day 1 Chest, Shoulders and Triceps
Est. 159 min
10 exercises
Recumbent Bike
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Day 2 Back and Biceps
Est. 168 min
12 exercises
Recumbent Bike
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
Wed
Day 3 Legs
Est. 109 min
8 exercises
Recumbent Bike
1 Set
Smith Machine Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Thu
Day 4 Shoulders, Chest Triceps
Est. 161 min
10 exercises
Recumbent Bike
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Rowing
1 Set
Fri
Day 5 Back and Biceps
Est. 152 min
9 exercises
Rowing
1 Set
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
