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Chowski Intermediate Workout
General
Intermediate
Machine strength
Plan Details
The Chowski Intermediate Workout routine by Dbiz23 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Cardio -Spinning Class
Est. 108 min
2 exercises
Indoor Cycling
1 Set
Road Cycling
1 Set
Tue
Chest and Triceps
Est. 129 min
19 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Plank
3 Sets
Bench Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Wed
Legs and Abs
Est. 128 min
17 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Thu
Biceps and Shoulders
Est. 134 min
18 exercises
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Fri
Back and Abs
Est. 148 min
19 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
